Comparing Nutrients in 14 ounces Cake, pudding-type, yellow, dry mix VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	58% 1679kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	28.7% 4.88g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 318g	68.4% 89g	130g per day for Men 19-50 years
Sugars	242% 175g	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	7.3% 2.78g	97% 37g	38g per day for Men 19-50 years
Protein	28.3% 16g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Boiled California 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	102% 1.2mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.4% 0.75mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.3mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	31.8% 0.41mg	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	103% 413μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	20.4% 3.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	45.6% 456mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	127% 1.15mg	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	78% 6.23mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	55% 1.26mg	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	143% 1004mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	228% 3413mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.43% 16g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, yellow, dry mix VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cake, pudding-type, yellow, dry mix versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cake, pudding-type, yellow, dry mix vs Boiled California Red Kidney Beans:

• 14 ounces of Cake, pudding-type, yellow, dry mix have 2.4 times more Vitamin B1, 3 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 6.5 times more Vitamin B6 than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin B6
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cake, pudding-type, yellow, dry mix as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cake, pudding-type, yellow, dry mix vs Boiled California Red Kidney Beans:

• 14 ounces of Cake, pudding-type, yellow, dry mix have 1.7 times more Calcium, 1.8 times more Phosphorus, 2 times more Selenium and 215 times more Sodium than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 5 times more Copper, 1.9 times more Iron, 5.3 times more Magnesium, 6.7 times more Potassium and 3.2 times more Zinc than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Boiled California Red Kidney Beans contain similar levels of Manganese per 14 ounces.
• 14 ounces of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cake, pudding-type, yellow, dry mix have 3.4 times more Energy, 108.9 times more Fat, 176.4 times more Saturated Fat, 2.1 times more Omega 3, 61.5 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 13.3 times more Fiber and 2.3 times more Protein than Cake, pudding-type, yellow, dry mix.
• 14 ounces of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6