Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Molasses	0%	0%	100%

Macro Nutrients

	Boiled California Red Kidney Beans	Molasses	Recommended Dietary Allowance
Energy	4.28% 124kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	NA	103% 74.7g	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	17.7% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 29.4g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	0% 0g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Molasses	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	51.5% 0.67mg	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	18.5% 74μg	0% 0μg	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	1.33% 1.2mg	0% 0mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Molasses	Recommended Dietary Allowance
Calcium	6.6% 66mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	54% 0.49mg	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	37.3% 2.98mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	66.5% 1.53mg	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	19.6% 137mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	43% 1464mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	32.4% 18μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Molasses per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Molasses to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Molasses:

• 100 grams of Boiled California Red Kidney Beans have 3.1 times more Vitamin B1, 31 times more Vitamin B2 and more Vitamin B9 than Molasses.
• While 100 g of Molasses contain 1.7 times more Vitamin B3, 3.7 times more Vitamin B5 and 6.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• 100 grams of Molasses have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Molasses:

• 100 grams of Boiled California Red Kidney Beans have 4.4 times more Phosphorus and 3 times more Zinc than Molasses.
• While 100 g of Molasses contain 3.1 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 5 times more Magnesium, 4.8 times more Manganese, 3.5 times more Potassium, 14.8 times more Selenium and 9.3 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have more Omega 3, more Fiber and more Protein than Molasses.
• While 100 g of Molasses contain 2.3 times more Energy and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 100 grams of Molasses provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled California Red Kidney Beans as well as Molasses provide inadequate amounts of Omega 6 in 100 grams.