Comparing Nutrients in 7 ounces Toppings, nuts in syrup VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Toppings, nuts in syrup	Canned Kidney Beans	Recommended Dietary Allowance
Energy	30.7% 889kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	300% 4.8g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	22% 28.8g	130g per day for Men 19-50 years
Sugars	101% 73g	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	12% 4.56g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	16% 8.93g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	13% 51.6μg	18% 71.4μg	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	0.66% 0.6mg	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	3.04% 0.46mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	26% 2.1mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	33.5% 234mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.79% 29g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toppings, nuts in syrup vs Canned Kidney Beans:

• Toppings, nuts in syrup have 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 11.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B9, 4 times more Vitamin C and 4.6 times more Vitamin K than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Toppings, nuts in syrup as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toppings, nuts in syrup vs Canned Kidney Beans:

• Toppings, nuts in syrup have 4 times more Copper, 2 times more Magnesium, 7.2 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Selenium and 2.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Potassium, 7 times more Sodium and 5.3 times more Water than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Canned All Types Kidney Beans have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toppings, nuts in syrup have 5.3 times more Energy, 36.7 times more Fat, 13.9 times more Saturated Fat, 29.5 times more Omega 3, 106.6 times more Omega 6, 4 times more Carbohydrate and 19.8 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Fiber than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Canned All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Toppings, nuts in syrup as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.