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

Macros Ratio

	Protein	Fat	Carbs
Syrups, chocolate, fudge-type	5%	23%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Syrups, chocolate, fudge-type	Canned Kidney Beans	Recommended Dietary Allowance
Energy	24% 695kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	22% 28.8g	130g per day for Men 19-50 years
Sugars	95% 69g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, fudge-type	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	11.3% 0.15mg	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	2% 7.94μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	34.8% 5.2mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, fudge-type	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.72% 97mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	29.8% 0.27mg	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	32.2% 2.58mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	14.5% 0.33mg	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	27.5% 192mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	45.8% 687mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.17% 43.3g	4.2% 155g	3700g per day for Men 19-50 years

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

• Syrups, chocolate, fudge-type have 1.8 times more Vitamin B2, more Vitamin B12 and 131.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Vitamin B1, 1.6 times more Vitamin B3, 3.7 times more Vitamin B6, 9 times more Vitamin B9, 6 times more Vitamin C and 1.6 times more Vitamin K than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Syrups, chocolate, fudge-type as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 7 oz.

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

• Syrups, chocolate, fudge-type have 1.4 times more Calcium, 2.6 times more Copper, 1.8 times more Magnesium, 2.2 times more Manganese, 2.6 times more Selenium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.6 times more Water than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Canned All Types Kidney Beans have similar amounts of Iron, Phosphorus, Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Syrups, chocolate, fudge-type have 4.2 times more Energy, 14.8 times more Fat, 28.2 times more Saturated Fat, 2.3 times more Omega 6, 4.3 times more Carbohydrate and 18.8 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Omega 3 and 1.5 times more Fiber than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Canned All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Syrups, chocolate, fudge-type as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.