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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	17% 492kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	38.7% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	68.4% 89g	247% 321g	130g per day for Men 19-50 years
Sugars	NA	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	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	97% 37g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	73.4% 294μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	26% 262mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	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	148% 12mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	77.7% 544mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cake, pudding-type, white, unenriched, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Cake, pudding-type, white, unenriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B1, 5.8 times more Vitamin B6 and 8.2 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 1.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cake, pudding-type, white, unenriched, dry mix provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 ounces of Boiled California Red Kidney Beans have 5.2 times more Copper, 5.7 times more Iron, 5.3 times more Magnesium, 5.8 times more Potassium and 3.4 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 2 times more Phosphorus and 166.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cake, pudding-type, white, unenriched, dry mix contain similar levels of Calcium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 13.3 times more Fiber and 2.3 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 3.4 times more Energy, 105.6 times more Fat, 167.1 times more Saturated Fat, 4.9 times more Omega 3, 119.5 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber