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

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Fruit syrup	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	118% 3410kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	655% 851g	449% 583g	130g per day for Men 19-50 years
Sugars	731% 530g	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	2.63% 1g	655% 249g	38g per day for Men 19-50 years
Protein	0% 0g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	Royal 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	27.5% 0.33mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.75% 0.12mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	305% 3.96mg	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	983% 3930μg	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	17.8% 16mg	50% 45mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	1111% 10mg	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	5% 0.4mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	4% 147g	3.2% 119g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Raw Royal Red Kidney Beans contains 11.8 times more Vitamin B1, 20 times more Vitamin B2, 175.5 times more Vitamin B3, 77.9 times more Vitamin B5, 396 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 Fruit syrup as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Royal Red Kidney Beans contains 16.4 times more Calcium, 55.6 times more Copper, 217.5 times more Iron, 138 times more Magnesium, 18.2 times more Manganese, more Phosphorus, 192.3 times more Potassium, 4 times more Selenium and 10.2 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 Fruit syrup has 1.5 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains more Omega 3, 249 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup and Royal Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Fruit syrup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Fruit syrup as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.