Comparing Nutrients in 1 kilogram Molasses VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Molasses	Canned Kidney Beans	Recommended Dietary Allowance
Energy	100% 2900kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 747g	112% 145g	130g per day for Men 19-50 years
Sugars	1031% 747g	25.5% 18.5g	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	177% 128g	0% 0g	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	% 119g	% 0g	g per day for Men 19-50 years
Sucrose	% 294g	% 18.5g	g per day for Men 19-50 years
Fiber	0% 0g	113% 43g	38g per day for Men 19-50 years
Protein	0% 0g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Molasses	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.04mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	515% 6.7mg	57% 0.74mg	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	90% 360μg	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	13.3% 12mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	205% 2050mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	541% 4.87mg	150% 1.35mg	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	590% 47.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	576% 2420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	665% 15.3mg	73% 1.68mg	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	44.3% 310mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	431% 14640mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	5.9% 219g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Molasses vs Canned Kidney Beans:

• Molasses have 2.3 times more Vitamin B3, 5.8 times more Vitamin B5 and 9.1 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Vitamin B1, 25.5 times more Vitamin B2, more Vitamin B9, more Vitamin C and more Vitamin K than Molasses.
• Both Molasses as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Molasses vs Canned Kidney Beans:

• Molasses have 6 times more Calcium, 3.6 times more Copper, 4 times more Iron, 9 times more Magnesium, 9.1 times more Manganese, 6.2 times more Potassium and 19.8 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.9 times more Phosphorus, 8 times more Sodium, 1.6 times more Zinc and 3.6 times more Water than Molasses.

Comparison of macro-nutrients per 1 kilogram:

• Molasses have 3.5 times more Energy, 5.2 times more Carbohydrate, 40.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, more Fiber and more Protein than Molasses.
• Both Molasses as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.