Comparing Nutrients in 7 ounces Syrups, corn, light VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Syrups, corn, light	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 562kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	91% 119g	130g per day for Men 19-50 years
Sugars	210% 152g	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	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	0% 0g	130% 49.4g	38g per day for Men 19-50 years
Protein	0% 0g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	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	9.76% 0.12mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	60.6% 0.79mg	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	0% 0μg	195% 782μg	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	9.92% 8.93mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	243% 2.2mg	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	0% 0mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	86.3% 2mg	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	0% 0mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	0.058% 2mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Syrups, corn, light vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 9 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, light.
• Both Syrups, corn, light as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Syrups, corn, light vs California Red Kidney Beans:

• Syrups, corn, light have 5.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 15 times more Calcium, more Copper, more Iron, 160 times more Magnesium, more Manganese, more Phosphorus, 1490 times more Potassium, 4.6 times more Selenium and 5.8 times more Zinc than Syrups, corn, light.

Comparison of macro-nutrients per 7 ounces:

• Syrups, corn, light have 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Syrups, corn, light as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.