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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Red Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	52.7% 1529kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	286% 372g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	182% 102g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	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	6.35% 0.95mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	37.6% 376mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	36.3% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	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	3.63% 54.4mg	220% 3302mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	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

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

Compare the macro and micronutrient content in 1 lb of 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 Red Kidney Beans vs Cake, yellow, enriched, dry mix:

• 1 pound of Red Kidney Beans has 2.6 times more Vitamin B1, 2.1 times more Vitamin B5, 5.2 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains more Vitamin B12 and 4.4 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 9.7 times more Copper, 3.2 times more Iron, 13.8 times more Magnesium, 5.8 times more Manganese, 1.3 times more Phosphorus, 28.9 times more Potassium and 10.3 times more Zinc than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 2.5 times more Calcium and 60.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cake, yellow, enriched, dry mix contain similar levels of Selenium per one pound.
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 27.5 times more Omega 3, 12.7 times more Fiber and 6.1 times more Protein than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 3.3 times more Fat, 10.5 times more Saturated Fat, 1.3 times more Carbohydrate and 20.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cake, yellow, enriched, dry mix offer comparable quantities of Energy per one pound.
• 1 pound of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6 in one pound.