Comparing Nutrients in 14 ounces Cake, angelfood, dry mix, prepared VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cake, angelfood, dry mix, prepared	9%	1%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cake, angelfood, dry mix, prepared	Red Kidney Beans	Recommended Dietary Allowance
Energy	35% 1020kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	187% 243g	130g per day for Men 19-50 years
Sugars	167% 121g	11.5% 8.33g	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	2.1% 0.79g	159% 60.3g	38g per day for Men 19-50 years
Protein	43.2% 24.2g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cake, angelfood, dry mix, prepared	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.7% 0.8mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	121% 1.58mg	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	19% 75.4μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, angelfood, dry mix, prepared	Red Kidney Beans	Recommended Dietary Allowance
Calcium	33.3% 333mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	308% 2.77mg	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	11.4% 0.91mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	192% 4.4mg	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	132% 921mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	110% 60.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	135% 2028mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.53% 131g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, angelfood, dry mix, prepared VS Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Cake, angelfood, dry mix, prepared vs Red Kidney Beans:

• 14 oz of Raw Red Kidney Beans contain 6.6 times more Vitamin B1, 12.3 times more Vitamin B3, 7.1 times more Vitamin B5, 66.2 times more Vitamin B6, 20.7 times more Vitamin B9, more Vitamin C and 56 times more Vitamin K than Cake, angelfood, dry mix, prepared.
• Both Cake, angelfood, dry mix, prepared and Red Kidney Beans provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin C and Vitamin K
• Both Cake, angelfood, dry mix, prepared as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cake, angelfood, dry mix, prepared vs Red Kidney Beans:

• 14 ounces of Cake, angelfood, dry mix, prepared have 4.8 times more Selenium and 42.6 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 10.3 times more Copper, 29.1 times more Iron, 17.3 times more Magnesium, 17.6 times more Manganese, 1.8 times more Phosphorus, 10.1 times more Potassium and 21.5 times more Zinc than Cake, angelfood, dry mix, prepared.
• Both Cake, angelfood, dry mix, prepared and Red Kidney Beans contain similar levels of Calcium per 14 ounces.
• 14 ounces of Cake, angelfood, dry mix, prepared lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cake, angelfood, dry mix, prepared have 14.5 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.3 times more Energy, 51.1 times more Omega 3, 76 times more Fiber and 3.7 times more Protein than Cake, angelfood, dry mix, prepared.
• Both Cake, angelfood, dry mix, prepared and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cake, angelfood, dry mix, prepared provide inadequate amounts of Omega 3 and Fiber
• Both Cake, angelfood, dry mix, prepared as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.