Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Fruit syrup

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fruit syrup	0%	0%	100%

Macro Nutrients

	California Red Kidney Beans	Fruit syrup	Recommended Dietary Allowance
Energy	114% 3300kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0% 0g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	655% 851g	130g per day for Men 19-50 years
Sugars	NA	731% 530g	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	655% 249g	2.63% 1g	38g per day for Men 19-50 years
Protein	435% 244g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fruit syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	0.75% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	0.77% 0.01mg	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	985% 3940μg	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	50% 45mg	17.8% 16mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Fruit syrup	Recommended Dietary Allowance
Calcium	195% 1950mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	20% 0.18mg	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	1169% 94mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	26.5% 0.61mg	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	579% 4050mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	4% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Fruit syrup per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Fruit syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Fruit syrup:

• 1 kilogram of California Red Kidney Beans has 16 times more Vitamin B1, 18.3 times more Vitamin B2, 171.7 times more Vitamin B3, 78 times more Vitamin B5, 397 times more Vitamin B6, more Vitamin B9 and 2.8 times more Vitamin C than Fruit syrup.
• 1 kilogram of Fruit syrup have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Fruit syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Fruit syrup:

• 1 kilogram of California Red Kidney Beans has 24.4 times more Calcium, 61.1 times more Copper, 233.8 times more Iron, 160 times more Magnesium, 16.4 times more Manganese, more Phosphorus, 212.9 times more Potassium, 4 times more Selenium and 9.8 times more Zinc than Fruit syrup.
• 1 kilogram of Fruit syrup lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has more Omega 3, 249 times more Fiber and more Protein than Fruit syrup.
• While 1 kg of Fruit syrup contains 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fruit syrup offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Fruit syrup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw California Red Kidney Beans as well as Fruit syrup provide inadequate amounts of Omega 6 in one kilogram.