Comparing Nutrients in 300 calories Red Kidney Beans VS Syrups, table blends, pancake, with 2% maple

Weight per 300 calories

• Red Kidney Beans: 89g
• Syrups, table blends, pancake, with 2% maple: 113g

Red Kidney Beans have 1.3 times more energy per 100g than Syrups, table blends, pancake, with 2% maple. It has high energy density when compared to other foods. Syrups, table blends, pancake, with 2% maple having high energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Syrups, table blends, pancake, with 2% maple?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Syrups, table blends, pancake, with 2% maple	0%	0%	100%

Macro Nutrients

	Red Kidney Beans	Syrups, table blends, pancake, with 2% maple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.064% 0.02g	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	0.33% 0.057g	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	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	65.6% 47.5g	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	35.6% 13.5g	0% 0g	38g per day for Men 19-50 years
Protein	36% 20g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Syrups, table blends, pancake, with 2% 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	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	0.021% 0.003mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	0% 0mg	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, table blends, pancake, with 2% maple	Recommended Dietary Allowance
Calcium	7.4% 74mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	5.66% 0.051mg	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	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	0.54% 2.26mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	9.1% 0.21mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	0.2% 6.8mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.92% 34g	3700g per day for Men 19-50 years

Red Kidney Beans VS Syrups, Table Blends, Pancake, With 2% Maple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Syrups, table blends, pancake, with 2% maple?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Syrups, table blends, pancake, with 2% maple:

• 300 calories of Red Kidney Beans have 95.6 times more Vitamin B1, 9.9 times more Vitamin B2, 553.1 times more Vitamin B3, 76.7 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Syrups, table blends, pancake, with 2% maple.
• 300 calories of Syrups, table blends, pancake, with 2% maple have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Red Kidney Beans as well as Syrups, table blends, pancake, with 2% 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, table blends, pancake, with 2% maple:

• 300 calories of Red Kidney Beans have 13.1 times more Calcium, 12.2 times more Copper, 75.2 times more Iron, 54.3 times more Magnesium, 4.7 times more Manganese, 31.9 times more Phosphorus, 178.1 times more Potassium and 9.5 times more Zinc than Syrups, table blends, pancake, with 2% maple.
• 300 calories of Syrups, table blends, pancake, with 2% maple lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Red Kidney Beans as well as Syrups, table blends, pancake, with 2% 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 more Protein than Syrups, table blends, pancake, with 2% maple.
• While 300 kcal of Syrups, table blends, pancake, with 2% maple contain 1.4 times more Carbohydrate and 25.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Syrups, table blends, pancake, with 2% maple offer comparable quantities of Energy per 300 calories.
• 300 calories of Syrups, table blends, pancake, with 2% maple provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Red Kidney Beans as well as Syrups, table blends, pancake, with 2% maple provide inadequate amounts of Omega 6 in 300 calories.