Comparing Nutrients in 100 calories California Red Kidney Beans VS Syrups, corn, high-fructose

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Syrups, corn, high-fructose: 35.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Syrups, corn, high-fructose?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	California Red Kidney Beans	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	21% 27g	130g per day for Men 19-50 years
Sugars	NA	37% 27g	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	20% 7.55g	0% 0g	38g per day for Men 19-50 years
Protein	13% 7.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Syrups, corn, high-fructose	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	0.52% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	0.078% 0.004mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	0% 0mg	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	30% 119μg	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	1.5% 1.36mg	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

	California Red Kidney Beans	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	5.9% 59mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	1.15% 0.01mg	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	35.4% 2.83mg	0.13% 0.011mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1.45% 0.033mg	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	17.5% 123mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	0.45% 0.25μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.047% 0.71mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	0.065% 0.007mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.23% 8.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Syrups, corn, high-fructose:

• Raw California Red Kidney Beans have more Vitamin B1, 9.8 times more Vitamin B2, more Vitamin B3, 60.4 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, high-fructose.
• Both Raw California Red Kidney Beans as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Syrups, corn, high-fructose:

• Raw California Red Kidney Beans have more Calcium, 32.3 times more Copper, 265.4 times more Iron, more Magnesium, 9.1 times more Manganese, more Phosphorus, more Potassium, 3.9 times more Selenium and 108.6 times more Zinc than Syrups, corn, high-fructose.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have more Omega 3, more Fiber and more Protein than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Syrups, corn, high-fructose have similar amounts of Energy per 100 kcal.
• Both Raw California Red Kidney Beans as well as Syrups, corn, high-fructose have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.