Comparing Nutrients in 5 ounces Sugars, maple VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sugars, maple	0%	0%	100%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Sugars, maple	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.3% 502kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	25% 32.3g	130g per day for Men 19-50 years
Sugars	166% 120g	0.63% 0.45g	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	0% 0g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sugars, maple	Boiled 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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.057mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	13% 0.17mg	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% 0μg	46% 184μg	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% 0mg	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% 0mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugars, maple	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.8% 128mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	38% 0.34mg	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	28.5% 2.3mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	273% 6.27mg	29.4% 0.68mg	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	0.61% 4.25mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugars, maple VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Sugars, maple versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sugars, maple vs Boiled Red Kidney Beans:

• 5 oz of Boiled Red Kidney Beans contain 17.8 times more Vitamin B1, 4.5 times more Vitamin B2, 14.5 times more Vitamin B3, 4.6 times more Vitamin B5, 40 times more Vitamin B6, more Vitamin B9 and more Vitamin K than Sugars, maple.
• 5 ounces of Sugars, maple have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Sugars, maple as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Sugars, maple vs Boiled Red Kidney Beans:

• 5 ounces of Sugars, maple have 3.2 times more Calcium, 9.3 times more Manganese and 5.7 times more Zinc than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.4 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 47.3 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Selenium than Sugars, maple.
• 5 ounces of Sugars, maple lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sugars, maple have 2.8 times more Energy, 4 times more Carbohydrate and 265.2 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain more Omega 3, more Fiber and 86.7 times more Protein than Sugars, maple.
• 5 ounces of Sugars, maple provide inadequate amounts of Omega 3, Fiber and Protein
• Both Sugars, maple as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.