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

Macros Ratio

	Protein	Fat	Carbs
Syrups, chocolate, fudge-type	5%	23%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Syrups, chocolate, fudge-type	Canned Kidney Beans	Recommended Dietary Allowance
Energy	48% 1389kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	191% 138g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	29.2% 11g	45% 17g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, fudge-type	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	22.6% 0.29mg	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	3.97% 16μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	5.3% 4.76mg	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	69.6% 10.4mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, fudge-type	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	19.4% 194mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	153% 1.4mg	59.5% 0.54mg	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	64.5% 5.16mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	29% 0.67mg	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	55% 385mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	92% 1373mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.34% 86.5g	8.37% 310g	3700g per day for Men 19-50 years

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

• Syrups, chocolate, fudge-type have 1.8 times more Vitamin B2, more Vitamin B12 and 131.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Vitamin B1, 1.6 times more Vitamin B3, 3.7 times more Vitamin B6, 9 times more Vitamin B9, 6 times more Vitamin C and 1.6 times more Vitamin K than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Syrups, chocolate, fudge-type as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 14 oz.

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

• Syrups, chocolate, fudge-type have 1.4 times more Calcium, 2.6 times more Copper, 1.8 times more Magnesium, 2.2 times more Manganese, 2.6 times more Selenium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.6 times more Water than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Canned All Types Kidney Beans have similar amounts of Iron, Phosphorus, Potassium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Syrups, chocolate, fudge-type have 4.2 times more Energy, 14.8 times more Fat, 28.2 times more Saturated Fat, 2.3 times more Omega 6, 4.3 times more Carbohydrate and 18.8 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Omega 3 and 1.5 times more Fiber than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Canned All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Syrups, chocolate, fudge-type as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.