Comparing Nutrients in 14 ounces Syrups, corn, light VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Syrups, corn, light	Canned Kidney Beans	Recommended Dietary Allowance
Energy	38.7% 1123kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0% 0g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 305g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	420% 305g	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	0% 0g	45% 17g	38g per day for Men 19-50 years
Protein	0% 0g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	35.7% 143μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	0.12% 3.97mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.45% 91g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Syrups, corn, light vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 2 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrups, corn, light.
• Both Syrups, corn, light as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Syrups, corn, light vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 2.6 times more Calcium, more Copper, more Iron, 27 times more Magnesium, more Manganese, more Phosphorus, 237 times more Potassium, 1.3 times more Selenium, 4.8 times more Sodium and 3.4 times more Water than Syrups, corn, light.
• Both Syrups, corn, light and Canned All Types Kidney Beans have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Syrups, corn, light have 3.4 times more Energy, 5.3 times more Carbohydrate and 41.5 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.