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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	46% 1338kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	187% 243g	192% 250g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	160% 89.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	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	201% 2.4mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	33% 329mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	153% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	230% 1611mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	92% 1373mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	2.34% 86.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Red Kidney Beans vs Syrups, chocolate, fudge-type:

• 14 ounces of Red Kidney Beans have 17.9 times more Vitamin B1, 2.4 times more Vitamin B2, 8.4 times more Vitamin B3, 6.6 times more Vitamin B5, 19.9 times more Vitamin B6, 98.5 times more Vitamin B9, 22.5 times more Vitamin C and 2.2 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain more Vitamin B12 and 12.5 times more Vitamin E than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Red Kidney Beans as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Red Kidney Beans have 1.7 times more Calcium, 2 times more Copper, 5.1 times more Iron, 2.9 times more Magnesium, 3 times more Manganese, 4.2 times more Phosphorus, 4.8 times more Potassium, 1.4 times more Selenium and 3.4 times more Zinc than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 28.8 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 14.9 times more Omega 3, 5.4 times more Fiber and 4.9 times more Protein than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 8.4 times more Fat, 25.8 times more Saturated Fat and 16.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Syrups, chocolate, fudge-type offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6 in 14 ounces.