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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	51.6% 1497kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	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	297% 113g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	197% 111g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	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	200% 2.4mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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

	California Red Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	88.5% 885mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	220% 3302mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.88% 32.6g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.3 times more Vitamin B1, 2.1 times more Vitamin B5, 5.2 times more Vitamin B6, 5.8 times more Vitamin B9 and more Vitamin C than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cake, yellow, enriched, dry mix have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw California Red Kidney Beans as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Raw California Red Kidney Beans have 15.3 times more Copper, 4.5 times more Iron, 16 times more Magnesium, 5.2 times more Manganese, 1.3 times more Phosphorus, 31.7 times more Potassium and 9.4 times more Zinc than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 66.2 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cake, yellow, enriched, dry mix have similar amounts of Calcium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 6.5 times more Omega 3, 20.8 times more Fiber and 6.6 times more Protein than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 14 times more Fat, 45 times more Saturated Fat, 4 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cake, yellow, enriched, dry mix have similar amounts of Energy per 1 lb.
• Both Raw California Red Kidney Beans as well as Cake, yellow, enriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.