Comparing Nutrients in 300 calories California Red Kidney Beans VS Syrups, chocolate, fudge-type

Weight per 300 calories

• California Red Kidney Beans: 91g
• Syrups, chocolate, fudge-type: 85.7g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Syrups, chocolate, fudge-type?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	California Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	7.86% 7.63g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	10.7% 3.4g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.3% 0.86mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	41% 30g	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	59.6% 22.6g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	39.6% 22g	7.04% 3.94g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.095% 0.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	2.43% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	1.3% 0.017mg	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	89.5% 358μg	0.86% 3.43μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.14% 0.051μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	0.19% 0.17mg	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	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	17.7% 177mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	33% 0.3mg	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	106% 8.5mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	14% 0.32mg	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	52.6% 368mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	7.16% 243mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	3.6% 1.97μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	19.8% 297mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.47% 0.71mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.51% 18.7g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Syrups, Chocolate, Fudge-type Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Syrups, chocolate, fudge-type?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Syrups, chocolate, fudge-type:

• 300 calories of California Red Kidney Beans have 16.5 times more Vitamin B1, 2.6 times more Vitamin B2, 8.7 times more Vitamin B3, 7 times more Vitamin B5, 21.1 times more Vitamin B6 and 104.5 times more Vitamin B9 than Syrups, chocolate, fudge-type.
• 300 calories of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Syrups, chocolate, fudge-type:

• 300 calories of California Red Kidney Beans have 4.2 times more Calcium, 3.4 times more Copper, 7.6 times more Iron, 3.5 times more Magnesium, 2.9 times more Manganese, 4.4 times more Phosphorus, 5.6 times more Potassium and 3.3 times more Zinc than Syrups, chocolate, fudge-type.
• While 300 kcal of Syrups, chocolate, fudge-type contain 29.7 times more Sodium than Raw California Red Kidney Beans.
• 300 calories of Syrups, chocolate, fudge-type lack sufficient amounts of Calcium
• Both Raw California Red Kidney Beans as well as Syrups, chocolate, fudge-type lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 9.4 times more Fiber and 5.6 times more Protein than Syrups, chocolate, fudge-type.
• While 300 kcal of Syrups, chocolate, fudge-type contain 33.6 times more Fat and 104.2 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Syrups, chocolate, fudge-type offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw California Red Kidney Beans as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.