Comparing Nutrients in 14 ounces Syrups, corn, dark VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, dark	0%	0%	100%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Syrups, corn, dark	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	39% 1135kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	68.4% 89g	130g per day for Men 19-50 years
Sugars	425% 308g	NA	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	0% 0g	97% 37g	38g per day for Men 19-50 years
Protein	0% 0g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, dark	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.079mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	31.8% 0.41mg	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	0% 0μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, dark	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	127% 1.15mg	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	18.4% 1.47mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	55% 1.26mg	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	6.24% 43.7mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	41% 615mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.36% 87.4g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Syrups, corn, dark vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 11.7 times more Vitamin B1, 6.9 times more Vitamin B2, 27 times more Vitamin B3, 9.5 times more Vitamin B5, 11.6 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, dark.
• Both Syrups, corn, dark as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Syrups, corn, dark vs Boiled California Red Kidney Beans:

• Syrups, corn, dark have 2.4 times more Selenium and 38.8 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.7 times more Calcium, 5.5 times more Copper, 8.1 times more Iron, 6 times more Magnesium, 3.2 times more Manganese, 12.5 times more Phosphorus, 9.5 times more Potassium, 21.5 times more Zinc and 3 times more Water than Syrups, corn, dark.

Comparison of macro-nutrients per 14 ounces:

• Syrups, corn, dark have 2.3 times more Energy and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3, more Fiber and more Protein than Syrups, corn, dark.
• Both Syrups, corn, dark as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.