Comparing Nutrients in 1 kilogram Syrup, maple, Canadian VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Syrup, maple, Canadian	Canned Kidney Beans	Recommended Dietary Allowance
Energy	93% 2700kcal	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	518% 674g	112% 145g	130g per day for Men 19-50 years
Sugars	826% 599g	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	4.7% 3.4g	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	% 6.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 589g	% 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

	Syrup, maple, Canadian	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	55% 0.66mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	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	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	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

	Syrup, maple, Canadian	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	109% 1090mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	NA	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	13.8% 1.1mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1000% 23mg	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	NA	129% 900mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	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	6% 90mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	8.7% 322g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Syrup, maple, Canadian vs Canned Kidney Beans:

• Syrup, maple, Canadian has 24.9 times more Vitamin B2 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B1, 5.1 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Syrup, maple, Canadian vs Canned Kidney Beans:

• Syrup, maple, Canadian has 3.2 times more Calcium, 13.7 times more Manganese and 1.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 10.6 times more Iron, 1.3 times more Magnesium, 32.9 times more Sodium and 2.4 times more Water than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian and Canned All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Syrup, maple, Canadian has 3.2 times more Energy, 4.6 times more Carbohydrate and 32.4 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.