Comparing Nutrients in 500 calories California Red Kidney Beans VS Syrups, chocolate, fudge-type

Weight per 500 calories

• California Red Kidney Beans: 152g
• Syrups, chocolate, fudge-type: 143g

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

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Syrups, chocolate, fudge-type?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	17.8% 5.7g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	2.14% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.43mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	69% 90g	130g per day for Men 19-50 years
Sugars	NA	68.6% 49.7g	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	99% 37.7g	10.5% 4g	38g per day for Men 19-50 years
Protein	66% 37g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	4.05% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	2.2% 0.029mg	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	149% 597μg	1.43% 5.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.57% 0.086μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	0.32% 0.29mg	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	NA	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	29.5% 295mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	55.2% 0.5mg	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	177% 14mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	16.3% 68.6mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	23% 0.53mg	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	87.7% 614mg	19.8% 139mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	12% 406mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	5.97% 3.3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.84% 31g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Syrups, Chocolate, Fudge-type Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Syrups, chocolate, fudge-type?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Syrups, chocolate, fudge-type:

• 500 calories of California Red Kidney Beans have 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 and 104.5 times more Vitamin B9 than Syrups, chocolate, fudge-type.
• 500 calories of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Syrups, chocolate, fudge-type:

• 500 calories of California Red Kidney Beans have 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 and 3.3 times more Zinc than Syrups, chocolate, fudge-type.
• While 500 kcal of Syrups, chocolate, fudge-type contain 29.7 times more Sodium than Raw California Red Kidney Beans.
• 500 calories of Syrups, chocolate, fudge-type lack sufficient amounts of Calcium
• Both Raw California Red Kidney Beans as well as Syrups, chocolate, fudge-type lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 9.4 times more Fiber and 5.6 times more Protein than Syrups, chocolate, fudge-type.
• While 500 kcal of Syrups, chocolate, fudge-type contain 33.6 times more Fat and 104.2 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Syrups, chocolate, fudge-type offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.