Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Toppings, nuts in syrup

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	8.5% 246kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	300% 4.8g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	132% 22.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	88.7% 115g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	48.6% 18.5g	12% 4.56g	38g per day for Men 19-50 years
Protein	32.4% 18g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Toppings, nuts in syrup	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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	27% 0.35mg	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	36.7% 147μg	13% 51.6μg	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	2.65% 2.4mg	0.66% 0.6mg	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	NA	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	13% 131mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	119% 1.07mg	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	74% 5.9mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	104% 2.4mg	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	39% 272mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Toppings, nuts in syrup per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Toppings, nuts in syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Toppings, nuts in syrup:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Vitamin B3 and 2.8 times more Vitamin B9 than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 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.
• Both Boiled California Red Kidney Beans and Toppings, nuts in syrup provide similar amounts of Vitamin B5 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Toppings, nuts in syrup:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Calcium, 2.8 times more Iron and 2.8 times more Potassium than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 1.9 times more Copper, 3.8 times more Manganese, 1.8 times more Selenium and 10.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toppings, nuts in syrup contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4 times more Fiber and 2 times more Protein than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 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.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6