Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cake, pudding-type, carrot, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cake, pudding-type, carrot, dry mix	5%	21%	74%

Macro Nutrients

	Boiled Kidney Beans	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Energy	20% 576kcal	65% 1882kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	21% 6.68g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	72.3% 1.16g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	92% 15.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	276% 359g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	76.4% 29g	NA	38g per day for Men 19-50 years
Protein	70.2% 39.3g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	27.6% 0.36mg	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	147% 590μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Calcium	16% 159mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	25% 0.23mg	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	126% 10mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	104% 2.4mg	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	89.4% 626mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	123% 67.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	171% 2572mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cake, pudding-type, carrot, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kidney Beans versus 1 lb of Cake, pudding-type, carrot, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Kidney Beans has 1.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cake, pudding-type, carrot, dry mix.
• While 1 lb of Cake, pudding-type, carrot, dry mix contains more Vitamin A, 1.7 times more Vitamin B1, 2.9 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled All Types Kidney Beans.
• 1 pound of Boiled Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled All Types Kidney Beans as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Boiled Kidney Beans has 4.3 times more Copper, 1.2 times more Iron, 5.3 times more Magnesium, 2.4 times more Potassium and 5 times more Zinc than Cake, pudding-type, carrot, dry mix.
• While 1 lb of Cake, pudding-type, carrot, dry mix contains 4.9 times more Calcium, 1.8 times more Phosphorus, 13.5 times more Selenium and 567 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cake, pudding-type, carrot, dry mix contain similar levels of Manganese per one pound.
• 1 pound of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kidney Beans has 1.7 times more Protein than Cake, pudding-type, carrot, dry mix.
• While 1 lb of Cake, pudding-type, carrot, dry mix contains 3.3 times more Energy, 19.6 times more Fat, 20.2 times more Saturated Fat, 1.5 times more Omega 3, 31.8 times more Omega 6 and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• 1 pound of Boiled Kidney Beans provide inadequate amounts of Omega 6