Comparing Nutrients in 7 ounces California Red Kidney Beans VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	California Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	22.6% 655kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	95% 69g	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	130% 49.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	3.05% 0.04mg	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	195% 782μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	0.44% 0.4mg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	38.7% 387mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	76.7% 0.69mg	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	232% 18.6mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	32% 0.74mg	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	115% 804mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	45.8% 687mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.17% 43.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Syrups, chocolate, fudge-type per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Syrups, chocolate, fudge-type:

• 7 ounces of California Red Kidney Beans have 15.6 times more Vitamin B1, 2.4 times more Vitamin B2, 8.2 times more Vitamin B3, 6.6 times more Vitamin B5, 19.9 times more Vitamin B6, 98.5 times more Vitamin B9 and 22.5 times more Vitamin C than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain more Vitamin B12 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 7 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Syrups, chocolate, fudge-type:

• 7 ounces of California Red Kidney Beans have 4 times more Calcium, 3.2 times more Copper, 7.2 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 5.2 times more Potassium, 1.4 times more Selenium and 3.1 times more Zinc than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 31.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 3.5 times more Omega 3, 8.9 times more Fiber and 5.3 times more Protein than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 35.6 times more Fat and 110.6 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Syrups, chocolate, fudge-type offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6 in seven ounces.