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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw California Red Kidney Beans contain 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, 104.5 times more Vitamin B9 and 23.9 times more Vitamin C than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Syrups, chocolate, fudge-type have 29.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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, 1.5 times more Selenium and 3.3 times more Zinc than Syrups, chocolate, fudge-type.

Comparison of macro-nutrients per 300 calories:

• Syrups, chocolate, fudge-type have 33.6 times more Fat and 104.2 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.7 times more Omega 3, 9.4 times more Fiber and 5.6 times more Protein than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Syrups, chocolate, fudge-type as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.