Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Canned Kidney Beans	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	29% 840kcal	97% 2810kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	585% 760g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	1043% 757g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	0% 0g	38g per day for Men 19-50 years
Protein	93% 52.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Syrups, corn, high-fructose	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	0% 0mg	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	90% 360μg	0% 0μg	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	13.3% 12mg	0% 0mg	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	1.33% 0.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	34% 340mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	32.2% 0.29mg	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	146% 11.7mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	41% 0.94mg	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	129% 900mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	21% 780g	6.5% 240g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Syrups, corn, high-fructose:

• Canned All Types Kidney Beans have more Vitamin B1, 2.7 times more Vitamin B2, more Vitamin B3, 12.5 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrups, corn, high-fructose.
• Both Canned All Types Kidney Beans as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Syrups, corn, high-fructose:

• Canned All Types Kidney Beans have more Calcium, 4.7 times more Copper, 39 times more Iron, more Magnesium, 1.8 times more Manganese, more Phosphorus, more Potassium, 1.3 times more Selenium, 148 times more Sodium, 23 times more Zinc and 3.3 times more Water than Syrups, corn, high-fructose.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have more Omega 3, more Fiber and more Protein than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 3.3 times more Energy, 5.2 times more Carbohydrate and 40.9 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Syrups, corn, high-fructose have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.