Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Syrups, table blends, corn, refiner, and sugar

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Syrups, table blends, corn, refiner, and sugar	0%	0%	100%

Macro Nutrients

	Royal Red Kidney Beans	Syrups, table blends, corn, refiner, and sugar	Recommended Dietary Allowance
Energy	16% 466kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0% 0g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	NA	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	93% 35.3g	0% 0g	38g per day for Men 19-50 years
Protein	64% 36g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Syrups, table blends, corn, refiner, and sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	0.18% 0.028mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	0.98% 0.013mg	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	139% 557μg	1.06% 4.25μg	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	7.1% 6.38mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Syrups, table blends, corn, refiner, and sugar	Recommended Dietary Allowance
Calcium	18.6% 186mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	9.45% 0.085mg	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	154% 12.3mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	5.42% 0.12mg	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	82.2% 575mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	6.7% 101mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Syrups, table blends, corn, refiner, and sugar per 5 oz

Compare the macro and micronutrient content in 5 oz of Royal Red Kidney Beans versus 5 oz of Syrups, table blends, corn, refiner, and sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Syrups, table blends, corn, refiner, and sugar:

• 5 ounces of Royal Red Kidney Beans have 65 times more Vitamin B1, 5.1 times more Vitamin B2, 105.3 times more Vitamin B3, 22.3 times more Vitamin B5, 44 times more Vitamin B6, 131 times more Vitamin B9 and more Vitamin C than Syrups, table blends, corn, refiner, and sugar.
• 5 ounces of Syrups, table blends, corn, refiner, and sugar have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Syrups, table blends, corn, refiner, and sugar have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Syrups, table blends, corn, refiner, and sugar:

• 5 ounces of Royal Red Kidney Beans have 5.7 times more Calcium, 16.7 times more Copper, 11.8 times more Iron, 15.3 times more Magnesium, 12.6 times more Manganese, 50.8 times more Phosphorus, 21.4 times more Potassium, 4 times more Selenium and 88.7 times more Zinc than Syrups, table blends, corn, refiner, and sugar.
• While 5 oz of Syrups, table blends, corn, refiner, and sugar contain 5.5 times more Sodium than Raw Royal Red Kidney Beans.
• 5 ounces of Syrups, table blends, corn, refiner, and sugar lack sufficient amounts of Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have more Fiber and more Protein than Syrups, table blends, corn, refiner, and sugar.
• While 5 oz of Syrups, table blends, corn, refiner, and sugar contain 1.4 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Syrups, table blends, corn, refiner, and sugar offer comparable quantities of Energy per five ounces.
• 5 ounces of Syrups, table blends, corn, refiner, and sugar provide inadequate amounts of Fiber and Protein