Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Boiled Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	4.38% 127kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	12.4% 3.98g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	48.4% 63g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	48% 35g	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	19.5% 7.4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	2.38% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	1.54% 0.02mg	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	32.5% 130μg	1% 4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0.22% 0.2mg	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	0.2% 0.03mg	17.5% 2.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	2.8% 28mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	38.7% 0.35mg	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	36.8% 2.94mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	16% 0.37mg	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	20.3% 142mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	7.55% 0.83mg	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 Red Kidney Beans VS Syrups, chocolate, fudge-type per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Syrups, chocolate, fudge-type:

• 100 grams of Boiled Red Kidney Beans have 4.7 times more Vitamin B1, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 6 times more Vitamin B6, 32.5 times more Vitamin B9 and 3.4 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 100 g of Syrups, chocolate, fudge-type contain 1.6 times more Vitamin B2, more Vitamin B12 and 87.7 times more Vitamin E than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 100 grams of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled Red Kidney Beans as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Syrups, chocolate, fudge-type:

• 100 grams of Boiled Red Kidney Beans have 2.3 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Syrups, chocolate, fudge-type.
• While 100 g of Syrups, chocolate, fudge-type contain 1.8 times more Calcium, 1.4 times more Copper, 1.9 times more Selenium and 173 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Syrups, chocolate, fudge-type contain similar levels of Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 7 times more Omega 3, 2.6 times more Fiber and 1.9 times more Protein than Syrups, chocolate, fudge-type.
• While 100 g of Syrups, chocolate, fudge-type contain 2.8 times more Energy, 17.8 times more Fat, 55.3 times more Saturated Fat, 2.8 times more Carbohydrate and 108.8 times more Sugars than Boiled Red Kidney Beans.
• 100 grams of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6 in 100 grams.