Comparing Nutrients in 5 ounces Canned Kidney Beans VS Syrup, maple, Canadian

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Syrup, maple, Canadian	Recommended Dietary Allowance
Energy	4.1% 119kcal	13% 383kcal	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	NA	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	NA	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	117% 85g	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	0.66% 0.48g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 83.5g	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, maple, Canadian	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	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	0.72% 0.11mg	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	NA	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	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Syrup, maple, Canadian	Recommended Dietary Allowance
Calcium	4.8% 48mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	NA	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	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	142% 3.26mg	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	NA	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3% 111g	1.23% 45.6g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.8 times more Vitamin B1, 5.1 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• While Syrup, maple, Canadian contains 24.9 times more Vitamin B2 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Syrup, maple, Canadian have insufficient amounts of Vitamin B12 in 5 oz.

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

• Canned All Types Kidney Beans have 10.6 times more Iron, 1.3 times more Magnesium, 32.9 times more Sodium and 2.4 times more Water than Syrup, maple, Canadian.
• While Syrup, maple, Canadian contains 3.2 times more Calcium, 13.7 times more Manganese and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Syrup, maple, Canadian have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have more Fiber and more Protein than Syrup, maple, Canadian.
• While Syrup, maple, Canadian contains 3.2 times more Energy, 4.6 times more Carbohydrate and 32.4 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Syrup, maple, Canadian have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.