Comparing Nutrients in 1 pound Syrups, malt VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Syrups, malt	8%	0%	92%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Syrups, malt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	49.7% 1442kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	79.6% 103g	130g per day for Men 19-50 years
Sugars	446% 323g	2% 1.45g	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	0% 0g	76.4% 29g	38g per day for Men 19-50 years
Protein	50.2% 28g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Syrups, malt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.8mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 37mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	42% 0.54mg	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	13.6% 54.4μg	147% 590μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, malt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	27.7% 277mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	109% 0.98mg	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	54.4% 4.35mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	85% 1.95mg	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	153% 1070mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	101% 55.8μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	2.6% 96g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Syrups, malt vs Boiled Kidney Beans:

• Syrups, malt have 6.8 times more Vitamin B2, 14 times more Vitamin B3 and 4.2 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 14.5 times more Vitamin B1, 1.3 times more Vitamin B5, 10.8 times more Vitamin B9 and more Vitamin C than Syrups, malt.
• Both Syrups, malt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Syrups, malt vs Boiled Kidney Beans:

• Syrups, malt have 1.7 times more Calcium, 1.7 times more Magnesium, 1.7 times more Phosphorus, 11.2 times more Selenium and 35 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Iron, 4.3 times more Manganese, 1.3 times more Potassium, 7.1 times more Zinc and 3.2 times more Water than Syrups, malt.
• Both Syrups, malt and Boiled All Types Kidney Beans have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Syrups, malt have 2.5 times more Energy, 3.1 times more Carbohydrate and 222.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Fiber and 1.4 times more Protein than Syrups, malt.
• Both Syrups, malt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.