Comparing Nutrients in 7 ounces Red Kidney Beans VS Syrup, Cane

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Syrup, Cane	0%	0%	100%

Macro Nutrients

	Red Kidney Beans	Syrup, Cane	Recommended Dietary Allowance
Energy	23% 669kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0% 0g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	112% 145g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	200% 145g	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	79.4% 30g	0% 0g	38g per day for Men 19-50 years
Protein	80% 44.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Syrup, Cane	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Syrup, Cane	Recommended Dietary Allowance
Calcium	16.5% 165mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	4.4% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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% 806mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.4% 51.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Syrup, Cane per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Syrup, Cane to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Syrup, Cane:

• 7 ounces of Red Kidney Beans have 4.7 times more Vitamin B1, 3.6 times more Vitamin B2, 21.1 times more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrup, Cane.
• 7 ounces of Syrup, Cane have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Syrup, Cane have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Syrup, Cane:

• 7 ounces of Red Kidney Beans have 6.4 times more Calcium, 35 times more Copper, 1.9 times more Iron, 13.8 times more Magnesium, 50.8 times more Phosphorus, 21.6 times more Potassium, 4.6 times more Selenium and 14.7 times more Zinc than Syrup, Cane.
• While 7 oz of Syrup, Cane contain 4.8 times more Sodium than Raw Red Kidney Beans.
• 7 ounces of Syrup, Cane lack sufficient amounts of Calcium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.3 times more Energy, more Omega 3, more Fiber and more Protein than Syrup, Cane.
• While 7 oz of Syrup, Cane contain 34.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Syrup, Cane offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Syrup, Cane provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Red Kidney Beans as well as Syrup, Cane provide inadequate amounts of Omega 6 in seven ounces.