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

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Syrups, maple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.7% 369kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	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	73% 95g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	118% 85.7g	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	1% 0.74g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 82.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	34.7% 13g	38g per day for Men 19-50 years
Protein	0.1% 0.057g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	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	7.8% 0.094mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.72% 0.11mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.02% 0.051mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	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% 0μg	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% 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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	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	1.95% 0.16mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	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	0.4% 2.83mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.24% 46g	2.56% 95g	3700g per day for Men 19-50 years

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

• Syrups, maple have 20.5 times more Vitamin B2 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Vitamin B1, 6.7 times more Vitamin B3, 6.1 times more Vitamin B5, 52 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, maple.
• Both Syrups, maple 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 Syrups, maple vs Boiled California Red Kidney Beans:

• Syrups, maple have 1.5 times more Calcium, 9.1 times more Manganese and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 16.1 times more Copper, 27.1 times more Iron, 2.3 times more Magnesium, 68.5 times more Phosphorus, 2 times more Potassium, 2 times more Selenium and 2.1 times more Water than Syrups, maple.

Comparison of macro-nutrients per 5 ounces:

• Syrups, maple have 2.1 times more Energy and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3, more Fiber and 228.3 times more Protein than Syrups, maple.
• Both Syrups, maple as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.