Comparing Nutrients in 14 ounces Canned Kidney Beans VS Cake, gingerbread, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Canned Kidney Beans	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	11.5% 333kcal	60% 1734kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	39% 6.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	228% 296g	130g per day for Men 19-50 years
Sugars	10% 7.34g	255% 185g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	37% 20.7g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	63.3% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	12.5% 0.16mg	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	35.7% 143μg	50.6% 202μg	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	5.3% 4.76mg	0.88% 0.79mg	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	0.53% 0.079mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	13.5% 135mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	108% 0.98mg	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	58% 4.64mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	96% 2.2mg	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	51% 357mg	128% 897mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	40% 1353mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	174% 2608mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Cake, gingerbread, dry mix:

• Canned All Types Kidney Beans have 1.8 times more Vitamin B6 and 6 times more Vitamin C than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 2.9 times more Vitamin B1, 4.7 times more Vitamin B2, 6.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B9, 10 times more Vitamin E and 1.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Cake, gingerbread, dry mix:

• Canned All Types Kidney Beans have 1.3 times more Magnesium, 1.3 times more Zinc and 17.7 times more Water than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 2.8 times more Calcium, 1.8 times more Copper, 4 times more Iron, 3.3 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Selenium and 2.2 times more Sodium than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 2.5 times more Fiber than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 5.2 times more Energy, 23 times more Fat, 24.5 times more Saturated Fat, 15.8 times more Omega 6, 5.1 times more Carbohydrate and 25.2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cake, gingerbread, dry mix have similar amounts of Omega 3 and Protein per 14 oz.
• Both Canned All Types Kidney Beans as well as Cake, gingerbread, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.