Comparing Nutrients in 14 ounces Frostings, vanilla, creamy, ready-to-eat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frostings, vanilla, creamy, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	57.2% 1659kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	66.4% 64.4g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	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	207% 269g	69.6% 90g	130g per day for Men 19-50 years
Sugars	345% 250g	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	0% 0g	67% 25.4g	38g per day for Men 19-50 years
Protein	0% 0g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Frostings, vanilla, creamy, ready-to-eat	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	3.3% 0.04mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	7.94% 31.8μg	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% 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	40.5% 6.07mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.6μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, vanilla, creamy, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	7.94% 0.64mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	10.2% 71.4mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.6% 60g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frostings, vanilla, creamy, ready-to-eat vs Boiled Kidney Beans:

• Frostings, vanilla, creamy, ready-to-eat have 5.2 times more Vitamin B2, 51 times more Vitamin E and 1.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 16 times more Vitamin B1, 2.6 times more Vitamin B3, 4 times more Vitamin B5, more Vitamin B6, 16.3 times more Vitamin B9 and more Vitamin C than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat 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 Frostings, vanilla, creamy, ready-to-eat vs Boiled Kidney Beans:

• Frostings, vanilla, creamy, ready-to-eat have 184 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.7 times more Calcium, more Copper, 13.9 times more Iron, 42 times more Magnesium, more Manganese, 7.7 times more Phosphorus, 11.9 times more Potassium, 11 times more Selenium, 14.3 times more Zinc and 4.4 times more Water than Frostings, vanilla, creamy, ready-to-eat.

Comparison of macro-nutrients per 14 ounces:

• Frostings, vanilla, creamy, ready-to-eat have 3.3 times more Energy, 32.5 times more Fat, 40.7 times more Saturated Fat, 5.3 times more Omega 3, 65.3 times more Omega 6, 3 times more Carbohydrate and 197.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Fiber and more Protein than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.