Comparing Nutrients in 5 ounces Chocolate Syrup VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chocolate Syrup	3%	4%	93%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Chocolate Syrup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.6% 395kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	97% 70.4g	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	9.7% 3.7g	34.7% 13g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Chocolate Syrup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.06% 0.013mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.37% 0.018mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.65% 0.009mg	11.3% 0.15mg	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	0.71% 2.83μg	26.2% 105μg	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	0.31% 0.28mg	1.9% 1.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Syrup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	45.5% 0.41mg	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	37.4% 3mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	19.6% 0.45mg	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	26% 183mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chocolate Syrup vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 14.3 times more Vitamin B1, 1.7 times more Vitamin B3, 16.8 times more Vitamin B5, 17.3 times more Vitamin B6, 37 times more Vitamin B9 and 6 times more Vitamin C than Chocolate Syrup.
• Both Chocolate Syrup and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 5 oz.
• Both Chocolate Syrup as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chocolate Syrup vs Boiled California Red Kidney Beans:

• Chocolate Syrup has 1.8 times more Copper, 1.4 times more Magnesium, 1.2 times more Manganese and 18 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.7 times more Calcium, 1.4 times more Iron, 1.9 times more Potassium and 2.2 times more Water than Chocolate Syrup.
• Both Chocolate Syrup and Boiled California Red Kidney Beans have similar amounts of Phosphorus, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chocolate Syrup has 2.3 times more Energy, 12.6 times more Fat, 37.1 times more Saturated Fat and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 16 times more Omega 3, 3.6 times more Fiber and 4.3 times more Protein than Chocolate Syrup.
• Both Chocolate Syrup as well as Boiled California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.