Comparing Nutrients in 14 ounces Syrups, sorghum VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Syrups, sorghum	0%	0%	100%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Syrups, sorghum	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	39.7% 1151kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 297g	69.6% 90g	130g per day for Men 19-50 years
Sugars	410% 297g	1.75% 1.27g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	0% 0g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Syrups, sorghum	Boiled 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	33% 0.4mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, sorghum	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	59.5% 595mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	107% 0.96mg	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	189% 15mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	82.3% 1.9mg	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	31.8% 222mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	117% 3969mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	2.43% 90g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, sorghum VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Syrups, sorghum versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Syrups, sorghum have 2.7 times more Vitamin B2, 3.7 times more Vitamin B5 and 5.6 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.6 times more Vitamin B1, 5.8 times more Vitamin B3, more Vitamin B9 and more Vitamin K than Syrups, sorghum.
• 14 ounces of Syrups, sorghum have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin K
• Both Syrups, sorghum as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Syrups, sorghum vs Boiled Red Kidney Beans:

• 14 ounces of Syrups, sorghum have 5.4 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 2.5 times more Potassium and 1.4 times more Selenium than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.9 times more Copper, 2.5 times more Phosphorus and 2.6 times more Zinc than Syrups, sorghum.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Syrups, sorghum have 2.3 times more Energy, 3.3 times more Carbohydrate and 234.1 times more Sugars than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain more Omega 3, more Fiber and more Protein than Syrups, sorghum.
• 14 ounces of Syrups, sorghum provide inadequate amounts of Omega 3, Fiber and Protein
• Both Syrups, sorghum as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.