Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Syrups, maple

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Syrups, maple	0%	0%	100%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Syrups, maple	Recommended Dietary Allowance
Energy	5.54% 161kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	102% 133g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	165% 120g	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	0% 0g	1.42% 1.03g	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	% 0g	% 3.18g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 116g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	0% 0g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	0.14% 0.079g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Syrups, maple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	0.31% 0.004mg	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	11.4% 45.6μg	0% 0μg	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	1.76% 1.6mg	0% 0mg	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	0.26% 0.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Syrups, maple	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	3.97% 0.036mg	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	31% 2.5mg	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	251% 5.77mg	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	30% 210mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.74% 64.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Syrups, maple per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Syrups, maple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Syrups, maple:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Vitamin B1, 6.1 times more Vitamin B3, 3.6 times more Vitamin B5, 40 times more Vitamin B6, more Vitamin B9 and more Vitamin K than Syrups, maple.
• While 7 oz of Syrups, maple contain 19 times more Vitamin B2 than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Syrups, maple have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Syrups, maple have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Syrups, maple:

• 7 ounces of Canned Red Kidney Beans with Liquids have 8.2 times more Copper, 11.4 times more Iron, 1.4 times more Magnesium, 53 times more Phosphorus, 1.2 times more Potassium, 1.8 times more Selenium, 21.3 times more Sodium and 2.4 times more Water than Syrups, maple.
• While 7 oz of Syrups, maple contain 3.5 times more Calcium, 10 times more Manganese and 2.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Syrups, maple lack sufficient amounts of Copper, Iron, Phosphorus and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have more Omega 3, more Fiber and 130.5 times more Protein than Syrups, maple.
• While 7 oz of Syrups, maple contain 3.2 times more Energy, 4.5 times more Carbohydrate and 32.7 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Syrups, maple provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Syrups, maple provide inadequate amounts of Omega 6 in seven ounces.