Comparing Nutrients in 1 pound Red Kidney Beans VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	52.7% 1529kcal	70% 2032kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	686% 11g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	302% 51.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	203% 263g	130g per day for Men 19-50 years
Sugars	13% 9.53g	230% 167g	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	181% 69g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	182% 102g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	62% 0.81mg	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	29.5% 118μg	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	1.5% 1.36mg	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	6.35% 0.95mg	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	37.6% 376mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	272% 2.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	238% 5.47mg	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	263% 1842mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Toppings, nuts in syrup per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Toppings, nuts in syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Toppings, nuts in syrup:

• 1 pound of Red Kidney Beans has 3.4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2.2 times more Vitamin B6, 15.2 times more Vitamin B9, 15 times more Vitamin C and 6.2 times more Vitamin K than Toppings, nuts in syrup.
• 1 pound of Toppings, nuts in syrup have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Toppings, nuts in syrup:

• 1 pound of Red Kidney Beans has 2.4 times more Calcium, 1.3 times more Copper, 6.4 times more Iron, 2.6 times more Magnesium, 3.4 times more Phosphorus, 9 times more Potassium, 1.5 times more Selenium and 2.7 times more Zinc than Toppings, nuts in syrup.
• While 1 lb of Toppings, nuts in syrup contains 3.5 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toppings, nuts in syrup contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 6.6 times more Fiber and 5 times more Protein than Toppings, nuts in syrup.
• While 1 lb of Toppings, nuts in syrup contains 1.3 times more Energy, 20.8 times more Fat, 12.7 times more Saturated Fat, 6.8 times more Omega 3, 49.6 times more Omega 6 and 17.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toppings, nuts in syrup offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6