Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Boiled Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	43.8% 1270kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	13% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	630% 819g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	597% 433g	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	168% 64g	31.6% 12g	38g per day for Men 19-50 years
Protein	155% 86.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	59.2% 0.77mg	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	325% 1300μg	170% 680μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	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	2% 0.3mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	35% 350mg	211% 2110mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	80% 0.72mg	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	278% 22mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	83% 1.9mg	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	197% 1380mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	485% 7280mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	18% 669g	1.94% 71.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cake, yellow, enriched, dry mix:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 1.4 times more Vitamin B1, 4 times more Vitamin B2, 4 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 30.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cake, yellow, enriched, dry mix:

• Boiled All Types Kidney Beans have 3 times more Copper, 4.2 times more Magnesium, 2.3 times more Manganese, 8.6 times more Potassium, 3.7 times more Zinc and 9.3 times more Water than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 6 times more Calcium, 2.2 times more Phosphorus, 2.7 times more Selenium and 728 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cake, yellow, enriched, dry mix have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 13.1 times more Omega 3, 5.3 times more Fiber and 2.3 times more Protein than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 2.9 times more Energy, 7 times more Fat, 22.2 times more Saturated Fat, 2 times more Omega 6, 3.6 times more Carbohydrate and 135.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cake, yellow, enriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.