Comparing Nutrients in 1 pound California Red Kidney Beans VS Chocolate Syrup

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Chocolate Syrup	3%	4%	93%

Macro Nutrients

	California Red Kidney Beans	Chocolate Syrup	Recommended Dietary Allowance
Energy	51.6% 1497kcal	43.6% 1266kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	7.36% 2.35g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	227% 295g	130g per day for Men 19-50 years
Sugars	NA	311% 225g	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	297% 113g	31% 11.8g	38g per day for Men 19-50 years
Protein	197% 111g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chocolate Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	9.13% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	1.18% 0.059mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	2.1% 0.027mg	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	447% 1787μg	2.27% 9.07μg	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	22.7% 20.4mg	1% 0.91mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Chocolate Syrup	Recommended Dietary Allowance
Calcium	88.5% 885mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	258% 2.32mg	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	530% 42.4mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	75.3% 1.73mg	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	262% 1837mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Chocolate Syrup:

• Raw California Red Kidney Beans have 58.8 times more Vitamin B1, 4.4 times more Vitamin B2, 6.4 times more Vitamin B3, 60 times more Vitamin B5, 66.2 times more Vitamin B6, 197 times more Vitamin B9 and 22.5 times more Vitamin C than Chocolate Syrup.
• Both Raw California Red Kidney Beans as well as Chocolate Syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Chocolate Syrup:

• Raw California Red Kidney Beans have 13.9 times more Calcium, 2.1 times more Copper, 4.4 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 3.1 times more Phosphorus, 6.7 times more Potassium, 2.3 times more Selenium and 3.5 times more Zinc than Chocolate Syrup.
• While Chocolate Syrup contains 6.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 42 times more Omega 3, 9.6 times more Fiber and 11.6 times more Protein than Chocolate Syrup.
• While Chocolate Syrup contains 4.5 times more Fat and 14.4 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Chocolate Syrup have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw California Red Kidney Beans as well as Chocolate Syrup have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.