Comparing Nutrients in 300 calories Red Kidney Beans VS Syrups, maple

Weight per 300 calories

• Red Kidney Beans: 89g
• Syrups, maple: 115g

Red Kidney Beans have 1.3 times more energy per 100g than Syrups, maple. It has high energy density when compared to other foods. Syrups, maple having high energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Syrups, maple?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Syrups, maple	0%	0%	100%

Macro Nutrients

	Red Kidney Beans	Syrups, maple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.071% 0.069g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	96% 69.8g	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	0.83% 0.6g	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	% 1.85g	g per day for Men 19-50 years
Sucrose	NA	% 67.3g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	0% 0g	38g per day for Men 19-50 years
Protein	36% 20g	0.082% 0.046g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Syrups, maple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	6.35% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	0.58% 0.093mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	0.83% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	0.18% 0.002mg	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	87.7% 351μg	0% 0μg	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	4.45% 4mg	0% 0mg	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	1.25% 0.19mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Syrups, maple	Recommended Dietary Allowance
Calcium	7.4% 74mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	2.3% 0.021mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	5.77% 24.2mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	146% 3.36mg	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	51.6% 361mg	0.33% 2.3mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	1.26% 0.69μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.92% 14mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	1% 37.4g	3700g per day for Men 19-50 years

Red Kidney Beans VS Syrups, Maple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Syrups, maple?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Syrups, maple:

• 300 calories of Red Kidney Beans have 7.1 times more Vitamin B1, 20.1 times more Vitamin B3, 16.7 times more Vitamin B5, 153.1 times more Vitamin B6 and more Vitamin B9 than Syrups, maple.
• While 300 kcal of Syrups, maple contain 7.7 times more Vitamin B2 than Raw Red Kidney Beans.
• 300 calories of Syrups, maple have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Red Kidney Beans as well as Syrups, maple have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Syrups, maple:

• 300 calories of Red Kidney Beans have 30 times more Copper, 46.9 times more Iron, 5.1 times more Magnesium, 156.6 times more Phosphorus, 4.9 times more Potassium and 1.5 times more Zinc than Syrups, maple.
• While 300 kcal of Syrups, maple contain 1.6 times more Calcium and 3.4 times more Manganese than Raw Red Kidney Beans.
• 300 calories of Syrups, maple lack sufficient amounts of Copper, Iron, Magnesium and Phosphorus
• Both Raw Red Kidney Beans as well as Syrups, maple lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have more Omega 3, more Fiber and 434.6 times more Protein than Syrups, maple.
• While 300 kcal of Syrups, maple contain 1.4 times more Carbohydrate and 37.3 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Syrups, maple offer comparable quantities of Energy per 300 calories.
• 300 calories of Syrups, maple provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Red Kidney Beans as well as Syrups, maple provide inadequate amounts of Omega 6 in 300 calories.