Comparing Nutrients in 1 kilogram Cake, pudding-type, yellow, dry mix VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	146% 4230kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	72.3% 12.3g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	175% 228g	130g per day for Men 19-50 years
Sugars	610% 442g	4.4% 3.2g	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	18.4% 7g	168% 64g	38g per day for Men 19-50 years
Protein	71.4% 40g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, 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	256% 3.07mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.88mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	92% 1.2mg	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	260% 1040μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	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	51.3% 7.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	115% 1150mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	240% 2.16mg	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	196% 15.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	187% 4.3mg	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	361% 2530mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	573% 8600mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.1% 40g	18% 669g	3700g per day for Men 19-50 years

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

• Cake, pudding-type, yellow, dry mix has 1.9 times more Vitamin B1, 3.2 times more Vitamin B2, 4.5 times more Vitamin B3, more Vitamin B12 and 25.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.5 times more Vitamin B6, more Vitamin C and 3.4 times more Vitamin K than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Cake, pudding-type, yellow, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Cake, pudding-type, yellow, dry mix has 3.3 times more Calcium, 1.8 times more Phosphorus, 2.2 times more Selenium and 860 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.7 times more Copper, 1.4 times more Iron, 4.7 times more Magnesium, 1.5 times more Manganese, 6.4 times more Potassium, 3.7 times more Zinc and 16.7 times more Water than Cake, pudding-type, yellow, dry mix.

Comparison of macro-nutrients per 1 kilogram:

• Cake, pudding-type, yellow, dry mix has 3.3 times more Energy, 19.6 times more Fat, 33.8 times more Saturated Fat, 11.4 times more Omega 6, 3.5 times more Carbohydrate and 138.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Omega 3, 9.1 times more Fiber and 2.2 times more Protein than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.