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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	11% 321kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	38.7% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	45.3% 59g	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 Red Kidney Beans with Liquids	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	35% 0.42mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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 Red Kidney Beans with Liquids	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	11.5% 115mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	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	62% 4.96mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	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	60% 421mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cake, pudding-type, white, unenriched, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Cake, pudding-type, white, unenriched, dry mix:

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Vitamin B1, 4.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 2 times more Vitamin B3 and 1.8 times more Vitamin B5 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cake, pudding-type, white, unenriched, dry mix provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6
• Both Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Cake, pudding-type, white, unenriched, dry mix:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Copper, 2.4 times more Iron, 3.3 times more Magnesium, 3.6 times more Potassium, 2.5 times more Zinc and 22.3 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 2.7 times more Calcium, 2.6 times more Phosphorus and 2.6 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cake, pudding-type, white, unenriched, dry mix contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 6.1 times more Fiber and 1.3 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 5.2 times more Energy, 26.4 times more Fat, 18.7 times more Saturated Fat, 3.1 times more Omega 3, 28.8 times more Omega 6 and 5.5 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber