Comparing Nutrients in 500 calories California Red Kidney Beans VS Syrups, corn, high-fructose

Weight per 500 calories

• California Red Kidney Beans: 152g
• Syrups, corn, high-fructose: 178g

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

Which food has more nutrients per 500 calories - California Red Kidney Beans or Syrups, corn, high-fructose?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	186% 135g	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	0% 0g	38g per day for Men 19-50 years
Protein	66% 37g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Syrups, corn, high-fructose	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	0.39% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	29.5% 295mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	5.73% 0.052mg	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	0.67% 0.053mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	7.27% 0.17mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	2.26% 1.25μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	0.32% 0.036mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.15% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Syrups, corn, high-fructose:

• Raw California Red Kidney Beans have 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 Raw California Red Kidney Beans as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Syrups, corn, high-fructose:

• Raw California Red Kidney Beans have 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 500 calories:

• Raw California Red Kidney Beans have more Omega 3, more Fiber and more Protein than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Syrups, corn, high-fructose have similar amounts of Energy per 500 kcal.
• Both Raw California Red Kidney Beans as well as Syrups, corn, high-fructose have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.