Comparing Nutrients in 7 ounces Syrup, NESTLE, chocolate VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Syrup, NESTLE, chocolate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.4% 534kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	164% 119g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 119g	NA	g per day for Men 19-50 years
Fiber	0% 0g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	0% 0g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.15% 0.34mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.79% 0.04mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	16% 0.21mg	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	1.5% 5.95μg	36.7% 147μg	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	0% 0mg	2.65% 2.4mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	0% 0mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	27.4% 0.63mg	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	16.4% 115mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.7% 63.3g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Syrup, NESTLE, chocolate vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 21.5 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 11 times more Vitamin B5, 11.6 times more Vitamin B6, 24.7 times more Vitamin B9 and more Vitamin C than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Syrup, NESTLE, chocolate vs Boiled California Red Kidney Beans:

• Syrup, NESTLE, chocolate has 1.3 times more Selenium and 37.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Calcium, more Iron, 2.4 times more Phosphorus, 3.4 times more Potassium, 1.6 times more Zinc and 2.1 times more Water than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate and Boiled California Red Kidney Beans have similar amounts of Copper, Magnesium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Syrup, NESTLE, chocolate has 2.2 times more Energy and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.