Comparing Nutrients in 1 kilogram Sugar, turbinado VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sugar, turbinado	0%	0%	100%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sugar, turbinado	Canned Kidney Beans	Recommended Dietary Allowance
Energy	138% 3990kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	NA	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	NA	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	768% 998g	112% 145g	130g per day for Men 19-50 years
Sugars	1368% 992g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 992g	% 18.5g	g per day for Men 19-50 years
Fiber	NA	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

	Sugar, turbinado	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar, turbinado	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	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	46.3% 3.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	1.43% 10mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sugar, turbinado vs Canned Kidney Beans:

Both Sugar, turbinado and Canned All Types Kidney Beans have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Sugar, turbinado vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 2.8 times more Calcium, 15 times more Copper, 3.2 times more Iron, 13.5 times more Magnesium, 3.7 times more Manganese, 90 times more Phosphorus, 8.2 times more Potassium, 98.7 times more Sodium, 15.3 times more Zinc and 2601.3 times more Water than Sugar, turbinado.

Comparison of macro-nutrients per 1 kilogram:

• Sugar, turbinado has 4.8 times more Energy, 6.9 times more Carbohydrate and 53.6 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Protein than Sugar, turbinado.
• Both Sugar, turbinado as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 1 kg.