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

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Syrups, maple	Red Kidney Beans	Recommended Dietary Allowance
Energy	12.7% 369kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	67% 87g	130g per day for Men 19-50 years
Sugars	118% 85.7g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	0.1% 0.057g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.72% 0.11mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.02% 0.051mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Syrups, maple have 5.9 times more Vitamin B2 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 9.2 times more Vitamin B1, 26 times more Vitamin B3, 21.7 times more Vitamin B5, 198.5 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrups, maple.
• 5 ounces of Syrups, maple have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Syrups, maple as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Syrups, maple have 1.2 times more Calcium and 2.6 times more Manganese than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 38.8 times more Copper, 60.8 times more Iron, 6.6 times more Magnesium, 203 times more Phosphorus, 6.4 times more Potassium, 5.3 times more Selenium and 1.9 times more Zinc than Syrups, maple.
• 5 ounces of Syrups, maple lack sufficient amounts of Copper, Iron, Phosphorus and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Syrups, maple have 28.8 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.3 times more Energy, more Omega 3, more Fiber and 563.3 times more Protein than Syrups, maple.
• Both Syrups, maple and Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Syrups, maple provide inadequate amounts of Omega 3, Fiber and Protein
• Both Syrups, maple as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.