Comparing Nutrients in 14 ounces Syrups, malt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Syrups, malt	8%	0%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Syrups, malt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	43.5% 1262kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	183% 237g	130g per day for Men 19-50 years
Sugars	390% 283g	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	260% 99g	38g per day for Men 19-50 years
Protein	44% 24.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Syrups, malt	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	201% 32.2mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	121% 1.58mg	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	12% 47.6μg	391% 1564μg	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	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, malt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.2% 242mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	485% 4.37mg	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	47.6% 3.8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	173% 3.97mg	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	134% 937mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	92% 10mg	11mg per day for Men 19-50 years
Water	2.26% 83.7g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Syrups, malt have 1.8 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 48.1 times more Vitamin B1, 4.6 times more Vitamin B5, 32.8 times more Vitamin B9 and more Vitamin C than Syrups, malt.
• Both Syrups, malt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Syrups, malt vs California Red Kidney Beans:

• Syrups, malt have 3.8 times more Selenium and 3.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.2 times more Calcium, 5.5 times more Copper, 9.7 times more Iron, 2.2 times more Magnesium, 10 times more Manganese, 1.7 times more Phosphorus, 4.7 times more Potassium and 18.2 times more Zinc than Syrups, malt.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans contain more Fiber and 3.9 times more Protein than Syrups, malt.
• Both Syrups, malt and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Syrups, malt as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.