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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cake, pudding-type, carrot, dry mix	5%	21%	74%

Macro Nutrients

	California Red Kidney Beans	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Energy	45% 1310kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	18.3% 5.84g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	63.3% 1g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	80.2% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	242% 314g	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	260% 99g	NA	38g per day for Men 19-50 years
Protein	173% 97g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.8% 385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	87.6% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	24% 0.31mg	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	391% 1564μg	66.5% 266μg	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	20% 18mg	5.3% 4.76mg	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

	California Red Kidney Beans	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Calcium	77.4% 774mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	22% 0.2mg	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	464% 37mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	91% 2.1mg	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	230% 1607mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	108% 59μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	150% 2250mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.39% 14.3g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of California Red Kidney Beans have 2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B5, 5 times more Vitamin B6, 5.9 times more Vitamin B9 and 3.8 times more Vitamin C than Cake, pudding-type, carrot, dry mix.
• While 14 oz of Cake, pudding-type, carrot, dry mix contain more Vitamin A than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cake, pudding-type, carrot, dry mix provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 14 ounces of Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 22 times more Copper, 5.2 times more Iron, 20 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 8.8 times more Potassium and 12.8 times more Zinc than Cake, pudding-type, carrot, dry mix.
• While 14 oz of Cake, pudding-type, carrot, dry mix contain 4.7 times more Selenium and 51.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cake, pudding-type, carrot, dry mix contain similar levels of Calcium per 14 ounces.
• 14 ounces of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 4.8 times more Protein than Cake, pudding-type, carrot, dry mix.
• While 14 oz of Cake, pudding-type, carrot, dry mix contain 1.3 times more Energy, 39.2 times more Fat, 40.9 times more Saturated Fat, 3 times more Omega 3, 63.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6