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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	11.6% 337kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	12.4% 3.98g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	47% 61.3g	48.4% 63g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	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	50.7% 0.61mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	2.38% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	17.5% 2.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	8.3% 83mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	38.7% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	58% 406mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Syrups, chocolate, fudge-type per 100 g

Compare the macro and micronutrient content in 100 g of 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 Red Kidney Beans vs Syrups, chocolate, fudge-type:

• 100 grams of Red Kidney Beans have 17.9 times more Vitamin B1, 2.4 times more Vitamin B2, 8.4 times more Vitamin B3, 6.6 times more Vitamin B5, 19.9 times more Vitamin B6, 98.5 times more Vitamin B9, 22.5 times more Vitamin C and 2.2 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 100 g of Syrups, chocolate, fudge-type contain more Vitamin B12 and 12.5 times more Vitamin E than Raw Red Kidney Beans.
• 100 grams of 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, Vitamin B9 and Vitamin C
• Both Raw Red Kidney Beans as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

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

• 100 grams of Red Kidney Beans have 1.7 times more Calcium, 2 times more Copper, 5.1 times more Iron, 2.9 times more Magnesium, 3 times more Manganese, 4.2 times more Phosphorus, 4.8 times more Potassium, 1.4 times more Selenium and 3.4 times more Zinc than Syrups, chocolate, fudge-type.
• While 100 g of Syrups, chocolate, fudge-type contain 28.8 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 14.9 times more Omega 3, 5.4 times more Fiber and 4.9 times more Protein than Syrups, chocolate, fudge-type.
• While 100 g of Syrups, chocolate, fudge-type contain 8.4 times more Fat, 25.8 times more Saturated Fat and 16.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Syrups, chocolate, fudge-type offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6 in 100 grams.