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

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Toppings, nuts in syrup	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	30.7% 889kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	300% 4.8g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	1.26% 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	35% 45.2g	130g per day for Men 19-50 years
Sugars	101% 73g	0.88% 0.64g	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	12% 4.56g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	16% 8.93g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Boiled 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	29.8% 0.36mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	47.6% 0.43mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	37% 0.85mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.79% 29g	3.6% 133g	3700g per day for Men 19-50 years

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

• Toppings, nuts in syrup have 2.1 times more Vitamin B2, 1.5 times more Vitamin B6 and 7.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B3, 5 times more Vitamin B9, 4 times more Vitamin C and 9.3 times more Vitamin K than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Toppings, nuts in syrup as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Toppings, nuts in syrup have 2.5 times more Copper, 1.3 times more Magnesium, 2.8 times more Manganese, 1.9 times more Selenium and 42 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Iron, 2.7 times more Potassium and 4.6 times more Water than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Boiled All Types Kidney Beans have similar amounts of Calcium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toppings, nuts in syrup have 3.5 times more Energy, 44 times more Fat, 26.8 times more Saturated Fat, 14.2 times more Omega 3, 104.6 times more Omega 6, 2.5 times more Carbohydrate and 114.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Fiber and 1.9 times more Protein than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.