Comparing Nutrients in 14 ounces Canned Kidney Beans VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Canned Kidney Beans	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	11.5% 333kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	38.7% 0.62g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	55.8% 9.5g	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	247% 321g	130g per day for Men 19-50 years
Sugars	10% 7.34g	NA	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	37% 20.7g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cake, pudding-type, white, unenriched, 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	5.5% 0.071mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	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, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	13.5% 135mg	30.6% 306mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	48% 1.1mg	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	157% 1099mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Cake, pudding-type, white, unenriched, dry mix:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B1, 4.1 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 2.4 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cake, pudding-type, white, unenriched, dry mix have similar amounts of Vitamin B2 per 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Cake, pudding-type, white, unenriched, dry mix:

• Canned All Types Kidney Beans have 2.4 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 3.3 times more Potassium, 1.8 times more Zinc and 22.3 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 2.3 times more Calcium, 1.7 times more Manganese, 3.1 times more Phosphorus 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 6.1 times more Fiber and 1.3 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 5 times more Energy, 15.8 times more Fat, 16.6 times more Saturated Fat, 1.9 times more Omega 3, 22.5 times more Omega 6 and 5.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.