Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cake, white, prepared from recipe with coconut frosting

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Boiled Kidney Beans	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	17.4% 504kcal	48.7% 1413kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	48.3% 15.5g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	47.3% 8.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	193% 251g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	314% 228g	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	67% 25.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	26.4% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	8.85% 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	129% 516μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	14% 139mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	29.5% 0.27mg	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	110% 8.8mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	47.8% 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	78.2% 548mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	75% 1127mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.2% 266g	2.22% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Cake, white, prepared from recipe with coconut frosting:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B1, 1.3 times more Vitamin B5, 4.1 times more Vitamin B6, 4.2 times more Vitamin B9, 12 times more Vitamin C and 2 times more Vitamin K than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains more Vitamin A, 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cake, white, prepared from recipe with coconut frosting:

• Boiled All Types Kidney Beans have 3.2 times more Copper, 1.9 times more Iron, 3.5 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 4.1 times more Potassium, 3 times more Zinc and 3.2 times more Water than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 2.6 times more Calcium, 9.7 times more Selenium and 284 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.3 times more Omega 3, 6.4 times more Fiber and 2 times more Protein than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 2.8 times more Energy, 20.6 times more Fat, 53.4 times more Saturated Fat, 18.8 times more Omega 6, 2.8 times more Carbohydrate and 179.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.