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

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Toppings, nuts in syrup	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	22% 635kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	214% 3.43g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	63.3% 82.3g	25% 32.3g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	8.58% 3.26g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	11.4% 6.38g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	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	21.3% 0.26mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	9.2% 37μg	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	0.47% 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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	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	18.6% 1.5mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	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	24% 167mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	17% 571mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.56% 21g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Toppings, nuts in syrup VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Toppings, nuts in syrup 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 Toppings, nuts in syrup vs Boiled Red Kidney Beans:

• 5 ounces of Toppings, nuts in syrup have 2.1 times more Vitamin B2 and 1.5 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.5 times more Vitamin B3, 5 times more Vitamin B9 and 9.3 times more Vitamin K than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Toppings, nuts in syrup have insufficient amounts of Vitamin K
• Both Toppings, nuts in syrup 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 Toppings, nuts in syrup vs Boiled Red Kidney Beans:

• 5 ounces of Toppings, nuts in syrup have 1.3 times more Calcium, 2.2 times more Copper, 2.5 times more Manganese, 1.8 times more Selenium and 21 times more Sodium than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.8 times more Iron and 2.7 times more Potassium than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Boiled Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toppings, nuts in syrup have 3.5 times more Energy, 44 times more Fat, 27.2 times more Saturated Fat, 14.4 times more Omega 3, 105.6 times more Omega 6, 2.5 times more Carbohydrate and 114.8 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.2 times more Fiber and 1.9 times more Protein than Toppings, nuts in syrup.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6