Comparing Nutrients in 100 grams Red Kidney Beans VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	11.6% 337kcal	15.4% 448kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	151% 2.42g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	66.5% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	44.7% 58g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	50.6% 36.7g	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	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	6.05% 2.3g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	4.14% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	13.7% 0.18mg	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	6.5% 26μg	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	5% 4.5mg	0.33% 0.3mg	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	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	8.3% 83mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	60% 0.54mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	52.5% 1.2mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	3.8% 2.1μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Toppings, nuts in syrup per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Toppings, nuts in syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Toppings, nuts in syrup:

• 100 grams of Red Kidney Beans have 3.4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2.2 times more Vitamin B6, 15.2 times more Vitamin B9, 15 times more Vitamin C and 6.2 times more Vitamin K than Toppings, nuts in syrup.
• 100 grams of Toppings, nuts in syrup have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Toppings, nuts in syrup:

• 100 grams of Red Kidney Beans have 2.4 times more Calcium, 1.3 times more Copper, 6.4 times more Iron, 2.6 times more Magnesium, 3.4 times more Phosphorus, 9 times more Potassium, 1.5 times more Selenium and 2.7 times more Zinc than Toppings, nuts in syrup.
• While 100 g of Toppings, nuts in syrup contain 3.5 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toppings, nuts in syrup contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 6.6 times more Fiber and 5 times more Protein than Toppings, nuts in syrup.
• While 100 g of Toppings, nuts in syrup contain 1.3 times more Energy, 20.8 times more Fat, 12.7 times more Saturated Fat, 6.8 times more Omega 3, 49.6 times more Omega 6 and 17.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toppings, nuts in syrup offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6