Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	17% 492kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	192% 250g	130g per day for Men 19-50 years
Sugars	NA	191% 138g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 37g	29.2% 11g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	73.4% 294μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	26% 262mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	153% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	148% 12mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	64% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	77.7% 544mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	92% 1373mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	7.18% 266g	2.34% 86.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Syrups, chocolate, fudge-type per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Syrups, chocolate, fudge-type:

• 14 ounces of Boiled California Red Kidney Beans have 3.8 times more Vitamin B1, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5, 5.2 times more Vitamin B6 and 18.5 times more Vitamin B9 than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 1.5 times more Vitamin B2 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• 14 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Syrups, chocolate, fudge-type:

• 14 ounces of Boiled California Red Kidney Beans have 1.3 times more Calcium, 2.3 times more Iron, 1.4 times more Phosphorus and 1.5 times more Potassium than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 1.9 times more Selenium and 86.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Syrups, chocolate, fudge-type contain similar levels of Copper, Magnesium, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 1.3 times more Omega 3, 3.3 times more Fiber and 2 times more Protein than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 2.8 times more Energy, 98.9 times more Fat, 284.3 times more Saturated Fat and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• 14 ounces of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6 in 14 ounces.