Comparing Nutrients in 14 ounces Cake, yellow, light, dry mix VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cake, yellow, light, dry mix	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	55.3% 1603kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	17% 5.43g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	257% 334g	45.3% 59g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	% 7.34g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	45% 17g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	24.4% 0.32mg	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	75.4% 302μg	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18% 0.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.53% 3.18mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, light, dry mix	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	61.5% 615mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	65% 0.58mg	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	65% 5.2mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	50.2% 1.15mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	160% 2397mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, yellow, light, dry mix VS Canned Red Kidney Beans with Liquids per 14 oz

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

Lets compare vitamin content per 14 ounces of Cake, yellow, light, dry mix vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Cake, yellow, light, dry mix have 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B5, 3.3 times more Vitamin B9 and more Vitamin B12 than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 3.1 times more Vitamin B6 than Cake, yellow, light, dry mix.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12
• Both Cake, yellow, light, dry mix as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cake, yellow, light, dry mix vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Cake, yellow, light, dry mix have 5.3 times more Calcium, 3.1 times more Phosphorus, 2.8 times more Selenium and 2.4 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.3 times more Copper, 3 times more Magnesium, 1.3 times more Manganese, 4 times more Potassium, 1.9 times more Zinc and 25.1 times more Water than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Canned Red Kidney Beans with Liquids contain similar levels of Iron per 14 ounces.
• 14 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cake, yellow, light, dry mix have 5 times more Energy, 15.3 times more Fat, 10.9 times more Saturated Fat, 9.1 times more Omega 6 and 5.7 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 3.3 times more Fiber than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 and Protein per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6