Comparing Nutrients in 14 ounces Canned Kidney Beans VS Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	6%	47%	47%

Macro Nutrients

	Canned Kidney Beans	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Energy	11.5% 333kcal	57.2% 1659kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	88.8% 86g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	NA	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	149% 194g	130g per day for Men 19-50 years
Sugars	10% 7.34g	157% 114g	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	5.6% 4.05g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 105g	g per day for Men 19-50 years
Fiber	45% 17g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	37% 20.7g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	9.16% 0.12mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Calcium	13.5% 135mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	24.7% 0.22mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	33.3% 0.77mg	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	67.5% 472mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	94% 1417mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	8.37% 310g	2.3% 84.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B1 and 2.5 times more Vitamin B6 than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 2.9 times more Vitamin B2 and 1.5 times more Vitamin B3 than Canned All Types Kidney Beans.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style:

• Canned All Types Kidney Beans have 2.4 times more Copper, 2.1 times more Magnesium, 2.3 times more Potassium and 3.7 times more Water than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 1.5 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 18.9 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style have similar amounts of Manganese and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 4.3 times more Fiber than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 5 times more Energy, 36.2 times more Fat, 3.4 times more Carbohydrate, 15.6 times more Sugars, more Fructose and 1.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style have insufficient amounts of Glucose and Sucrose in 14 oz.