Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Boiled California Red Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	19.4% 562kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	286% 372g	130g per day for Men 19-50 years
Sugars	NA	271% 196g	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	111% 42g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	74% 41.4g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	48.8% 0.59mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	27% 0.35mg	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	84% 336μg	77% 308μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	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	NA	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	30% 299mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	36.3% 0.33mg	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	169% 13.5mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	37.7% 0.87mg	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	88.8% 621mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	220% 3302mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cake, yellow, enriched, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled California Red Kidney Beans has 1.4 times more Vitamin B6 than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 4.3 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 4 times more Copper, 1.4 times more Iron, 4.8 times more Magnesium, 1.7 times more Manganese, 8.9 times more Potassium and 3.2 times more Zinc than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 3.2 times more Calcium, 2.3 times more Phosphorus, 2.5 times more Selenium and 182 times more Sodium than Boiled California Red Kidney Beans.
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 2.5 times more Omega 3, 7.8 times more Fiber and 2.5 times more Protein than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 3 times more Energy, 38.9 times more Fat, 115.7 times more Saturated Fat and 3.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 pound of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6 in one pound.