Comparing Nutrients in 300 calories Syrups, corn, high-fructose VS California Red Kidney Beans

Weight per 300 calories

• Syrups, corn, high-fructose: 107g
• 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, corn, high-fructose or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, high-fructose	0%	0%	100%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Syrups, corn, high-fructose	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	42% 54.4g	130g per day for Men 19-50 years
Sugars	111% 80.8g	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	0% 0g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	0% 0g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, high-fructose	California Red 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	0% 0mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.56% 0.02mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.23% 0.012mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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% 0μg	89.5% 358μg	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	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, high-fructose	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	3.44% 0.031mg	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	0.4% 0.032mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	4.36% 0.1mg	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	0% 0mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	1.36% 0.75μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.14mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	0.19% 0.021mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Syrups, corn, high-fructose vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain more Vitamin B1, 9.8 times more Vitamin B2, more Vitamin B3, 60.4 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, high-fructose.
• Both Syrups, corn, high-fructose 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, corn, high-fructose vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain more Calcium, 32.3 times more Copper, 265.4 times more Iron, more Magnesium, 9.1 times more Manganese, more Phosphorus, more Potassium, 3.9 times more Selenium and 108.6 times more Zinc than Syrups, corn, high-fructose.

Comparison of macro-nutrients per 300 calories:

• Syrups, corn, high-fructose have 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, more Fiber and more Protein than Syrups, corn, high-fructose.
• Both Syrups, corn, high-fructose and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Syrups, corn, high-fructose as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.