Comparing Nutrients in 500 calories Canned Kidney Beans VS Syrups, sugar free

Weight per 500 calories

• Canned Kidney Beans: 595g
• Syrups, sugar free: 980g

Canned Kidney Beans have 1.6 times more energy per 100g than Syrups, sugar free. It has average energy density when compared to other foods. Syrups, sugar free having low energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Syrups, sugar free?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Syrups, sugar free	6%	0%	94%

Macro Nutrients

	Canned Kidney Beans	Syrups, sugar free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	0% 0g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	90% 118g	130g per day for Men 19-50 years
Sugars	15% 11g	0.14% 0.098g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	18% 6.86g	38g per day for Men 19-50 years
Protein	55.5% 31g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Syrups, sugar free	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	0.39% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	53.6% 214μg	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	7.94% 7.14mg	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	0.79% 0.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Syrups, sugar free	Recommended Dietary Allowance
Calcium	20.2% 202mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	0% 0mg	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	87% 6.96mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	0% 0mg	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	76.5% 536mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	137% 2059mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	0% 0mg	11mg per day for Men 19-50 years
Water	12.6% 465g	23% 853g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Syrups, Sugar Free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Syrups, sugar free?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Syrups, sugar free:

• 500 calories of Canned Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, 41.9 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin K than Syrups, sugar free.
• 500 calories of Syrups, sugar free have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Syrups, sugar free have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Syrups, sugar free:

• 500 calories of Canned Kidney Beans have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and more Zinc than Syrups, sugar free.
• While 500 kcal of Syrups, sugar free contain 1.8 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Syrups, sugar free contain similar levels of Sodium per 500 calories.
• 500 calories of Syrups, sugar free lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Canned All Types Kidney Beans as well as Syrups, sugar free lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have more Omega 3, 112.3 times more Sugars, 3.7 times more Fiber and 4 times more Protein than Syrups, sugar free.
• While 500 kcal of Syrups, sugar free contain 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Syrups, sugar free offer comparable quantities of Energy per 500 calories.
• 500 calories of Syrups, sugar free provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Syrups, sugar free provide inadequate amounts of Omega 6 in 500 calories.