Comparing Nutrients in 14 ounces Cake, angelfood, commercially prepared VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Cake, angelfood, commercially prepared	9%	3%	88%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Cake, angelfood, commercially prepared	Boiled Navy Beans	Recommended Dietary Allowance
Energy	35.3% 1024kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	8.08% 1.37g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	79.5% 103g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	110% 41.7g	38g per day for Men 19-50 years
Protein	42% 23.4g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Cake, angelfood, commercially prepared	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	42% 0.55mg	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	34.7% 139μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, angelfood, commercially prepared	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	55.6% 556mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	25.8% 2.06mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	184% 1286mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	198% 2973mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	3.56% 132g	6.84% 253g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, angelfood, commercially prepared VS Boiled Navy Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cake, angelfood, commercially prepared versus 14 oz of Boiled Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cake, angelfood, commercially prepared vs Boiled Navy Beans:

• 14 ounces of Cake, angelfood, commercially prepared have 7.4 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B12 than Boiled Navy Beans.
• While 14 oz of Boiled Navy Beans contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 4 times more Vitamin B9 than Cake, angelfood, commercially prepared.
• 14 ounces of Boiled Navy Beans have insufficient amounts of Vitamin B12
• Both Cake, angelfood, commercially prepared as well as Boiled Navy Beans have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cake, angelfood, commercially prepared vs Boiled Navy Beans:

• 14 ounces of Cake, angelfood, commercially prepared have 2 times more Calcium, 2.3 times more Phosphorus, 2.5 times more Selenium and more Sodium than Boiled Navy Beans.
• While 14 oz of Boiled Navy Beans contain 2.7 times more Copper, 4.5 times more Iron, 4.4 times more Magnesium, 6.2 times more Manganese, 4.2 times more Potassium and 14.7 times more Zinc than Cake, angelfood, commercially prepared.
• 14 ounces of Cake, angelfood, commercially prepared lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cake, angelfood, commercially prepared have 1.8 times more Energy, 2.5 times more Omega 6 and 2.2 times more Carbohydrate than Boiled Navy Beans.
• While 14 oz of Boiled Navy Beans contain 8.4 times more Omega 3, 7 times more Fiber and 1.4 times more Protein than Cake, angelfood, commercially prepared.
• 14 ounces of Cake, angelfood, commercially prepared provide inadequate amounts of Omega 3
• 14 ounces of Boiled Navy Beans provide inadequate amounts of Omega 6