Comparing Nutrients in 5 ounces Toppings, nuts in syrup VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toppings, nuts in syrup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	22% 635kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	214% 3.43g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	63.3% 82.3g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	8.58% 3.26g	34.7% 13g	38g per day for Men 19-50 years
Protein	11.4% 6.38g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in 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	21.3% 0.26mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	9.2% 37μg	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	0.47% 0.43mg	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	2.17% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	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	18.6% 1.5mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	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	24% 167mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.56% 21g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toppings, nuts in syrup vs Boiled California Red Kidney Beans:

• Toppings, nuts in syrup have 1.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.7 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 4 times more Vitamin C than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Toppings, nuts in 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 Toppings, nuts in syrup vs Boiled California Red Kidney Beans:

• Toppings, nuts in syrup have 1.9 times more Copper, 3.8 times more Manganese, 1.8 times more Selenium, 10.5 times more Sodium and 1.2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Calcium, 2.8 times more Iron, 2.8 times more Potassium and 4.6 times more Water than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Boiled California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toppings, nuts in syrup have 3.6 times more Energy, 244.4 times more Fat, 140 times more Saturated Fat, 75.6 times more Omega 3, 565 times more Omega 6 and 2.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4 times more Fiber and 2 times more Protein than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.