Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Boiled California Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	6.06% 176kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	214% 3.43g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	NA	71.8% 52g	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	34.7% 13g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	23% 13g	11.4% 6.38g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	19.4% 0.25mg	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	26.2% 105μg	9.2% 37μg	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	0.47% 0.43mg	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	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	9.36% 94mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	85% 0.77mg	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	53% 4.22mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	74.4% 1.7mg	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	27.7% 194mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.56% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Toppings, nuts in syrup:

• Boiled California Red Kidney Beans have 1.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 4 times more Vitamin C than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.7 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toppings, nuts in syrup have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled California Red Kidney Beans as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Toppings, nuts in syrup:

• Boiled California Red Kidney Beans have 1.9 times more Calcium, 2.8 times more Iron, 2.8 times more Potassium and 4.6 times more Water than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 1.9 times more Copper, 3.8 times more Manganese, 1.8 times more Selenium and 10.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toppings, nuts in syrup have similar amounts of Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 4 times more Fiber and 2 times more Protein than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 3.6 times more Energy, 244.4 times more Fat, 140 times more Saturated Fat, 75.6 times more Omega 3, 565 times more Omega 6 and 2.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Toppings, nuts in syrup have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.