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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Red Kidney Beans	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	46% 1338kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	38.7% 0.62g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	187% 243g	247% 321g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	160% 89.4g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	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	201% 2.4mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	33% 329mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	230% 1611mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.38% 14g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Red Kidney Beans have 7.6 times more Vitamin B1, 3.6 times more Vitamin B2, 2.2 times more Vitamin B3, 3.3 times more Vitamin B5, 22.1 times more Vitamin B6, 43.8 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Red Kidney Beans as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Red Kidney Beans have 12.5 times more Copper, 12.9 times more Iron, 15.3 times more Magnesium, 4 times more Manganese, 1.5 times more Phosphorus, 18.9 times more Potassium and 11.2 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 55.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cake, pudding-type, white, unenriched, dry mix contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 2.3 times more Omega 3, 21.7 times more Fiber and 5.8 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 1.3 times more Energy, 9 times more Fat, 15.2 times more Saturated Fat, 10.5 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber