Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Syrups, table blends, pancake, with butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Syrups, table blends, pancake, with butter	0%	0%	100%

Macro Nutrients

	Boiled Red Kidney Beans	Syrups, table blends, pancake, with butter	Recommended Dietary Allowance
Energy	8.7% 252kcal	20% 577kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	111% 144g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	198% 143g	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	38.6% 14.7g	0% 0g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Syrups, table blends, pancake, with butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	1.37% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	0% 0mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Syrups, table blends, pancake, with butter	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	3.1% 0.028mg	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	73% 5.83mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	3.9% 0.089mg	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	40.3% 282mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	0.18% 5.95mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Syrups, table blends, pancake, with butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Syrups, table blends, pancake, with butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Syrups, table blends, pancake, with butter:

• 7 ounces of Boiled Red Kidney Beans have 5.7 times more Vitamin B1, 6.4 times more Vitamin B2, 28.9 times more Vitamin B3, 44 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin K than Syrups, table blends, pancake, with butter.
• 7 ounces of Syrups, table blends, pancake, with butter have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Syrups, table blends, pancake, with butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Syrups, table blends, pancake, with butter:

• 7 ounces of Boiled Red Kidney Beans have 14 times more Calcium, 17.3 times more Copper, 32.7 times more Iron, more Magnesium, 10.6 times more Manganese, 14.2 times more Phosphorus, 134.3 times more Potassium, 1.7 times more Selenium and 4.9 times more Zinc than Syrups, table blends, pancake, with butter.
• While 7 oz of Syrups, table blends, pancake, with butter contain 143.5 times more Sodium than Boiled Red Kidney Beans.
• 7 ounces of Syrups, table blends, pancake, with butter lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have more Omega 3, more Fiber and more Protein than Syrups, table blends, pancake, with butter.
• While 7 oz of Syrups, table blends, pancake, with butter contain 2.3 times more Energy, 3.2 times more Carbohydrate and 225.8 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Syrups, table blends, pancake, with butter provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Red Kidney Beans as well as Syrups, table blends, pancake, with butter provide inadequate amounts of Omega 6 in seven ounces.