Comparing Nutrients in 5 ounces Canned Kidney Beans VS Syrup, Cane

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Syrup, Cane	0%	0%	100%

Macro Nutrients

	Canned Kidney Beans	Syrup, Cane	Recommended Dietary Allowance
Energy	4.1% 119kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	79.7% 104g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	143% 104g	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	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	0% 0g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Syrup, Cane	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	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	12.8% 51μg	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	1.9% 1.7mg	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	0.19% 0.028mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Syrup, Cane	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	3.15% 0.028mg	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	20.7% 1.66mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	NA	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	18.2% 128mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3% 111g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Syrup, Cane:

• Canned All Types Kidney Beans have 4.1 times more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrup, Cane.
• Both Canned All Types Kidney Beans and Syrup, Cane have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Canned All Types Kidney Beans as well as Syrup, Cane have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Syrup, Cane:

• Canned All Types Kidney Beans have 2.6 times more Calcium, 6.8 times more Copper, 2.7 times more Magnesium, 11.3 times more Phosphorus, 3.8 times more Potassium, 1.3 times more Selenium, 5.1 times more Sodium, 2.4 times more Zinc and 3 times more Water than Syrup, Cane.
• While Syrup, Cane contains 3.1 times more Iron than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have more Omega 3, more Fiber and more Protein than Syrup, Cane.
• While Syrup, Cane contains 3.2 times more Energy, 5 times more Carbohydrate and 39.6 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Syrup, Cane have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.