Comparing Nutrients in 14 ounces Cake, gingerbread, dry mix VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cake, gingerbread, dry mix	4%	28%	68%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cake, gingerbread, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	60% 1734kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	43% 13.7g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	39% 6.65g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	69.6% 90g	130g per day for Men 19-50 years
Sugars	255% 185g	1.75% 1.27g	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	17.8% 6.75g	67% 25.4g	38g per day for Men 19-50 years
Protein	31% 17.5g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cake, gingerbread, dry mix	Boiled 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	112% 1.35mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	36.6% 0.48mg	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	50.6% 202μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	5.3% 4.76mg	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	5.3% 0.79mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, gingerbread, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	37.3% 373mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	95% 0.86mg	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	233% 18.7mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	74.2% 1.7mg	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	128% 897mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	40% 1353mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	174% 2608mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cake, gingerbread, dry mix vs Boiled Kidney Beans:

• Cake, gingerbread, dry mix has 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 4.4 times more Vitamin B3 and 6.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B6, 2.5 times more Vitamin B9, 6 times more Vitamin C and 1.3 times more Vitamin K than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Cake, gingerbread, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cake, gingerbread, dry mix vs Boiled Kidney Beans:

• Cake, gingerbread, dry mix has 2.7 times more Calcium, 2.1 times more Iron, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Selenium and 657 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Magnesium, 2.8 times more Zinc and 15.2 times more Water than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix and Boiled All Types Kidney Beans have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cake, gingerbread, dry mix has 3.4 times more Energy, 27.6 times more Fat, 47.4 times more Saturated Fat, 15.5 times more Omega 6, 3.3 times more Carbohydrate and 145.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Omega 3, 3.8 times more Fiber and 2 times more Protein than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.