Comparing Nutrients in 1 pound Syrups, corn, dark VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, dark	0%	0%	100%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Syrups, corn, dark	Canned Kidney Beans	Recommended Dietary Allowance
Energy	44.7% 1297kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 352g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	485% 352g	11.6% 8.4g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	0% 0g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	0% 0g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, dark	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	4.16% 0.05mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.14% 0.041mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.57% 0.091mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	26% 0.34mg	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	41% 163μg	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	6.05% 5.44mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, dark	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	68% 0.61mg	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	21% 1.68mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	33% 0.76mg	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	7.13% 50mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.7% 100g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Syrups, corn, dark vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 10.5 times more Vitamin B1, 5.7 times more Vitamin B2, 20.6 times more Vitamin B3, 6 times more Vitamin B5, 8.2 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrups, corn, dark.
• Both Syrups, corn, dark as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Syrups, corn, dark vs Canned Kidney Beans:

• Syrups, corn, dark have 3.2 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Calcium, 2.5 times more Copper, 3.2 times more Iron, 3.4 times more Magnesium, 1.7 times more Manganese, 8.2 times more Phosphorus, 5.4 times more Potassium, 1.9 times more Sodium, 11.5 times more Zinc and 3.5 times more Water than Syrups, corn, dark.

Comparison of macro-nutrients per 1 pound:

• Syrups, corn, dark have 3.4 times more Energy, 5.4 times more Carbohydrate and 41.9 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, more Fiber and more Protein than Syrups, corn, dark.
• Both Syrups, corn, dark as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.