Comparing Nutrients in 300 calories Boiled Red Kidney Beans VS Cake, angelfood, dry mix, prepared

Weight per 300 calories

• Boiled Red Kidney Beans: 236g
• Cake, angelfood, dry mix, prepared: 117g

Cake, angelfood, dry mix, prepared has 2 times more energy per unit of mass than Boiled Red Kidney Beans, which is high in comparison to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Cake, angelfood, dry mix, prepared?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Boiled Red Kidney Beans	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	49% 35.6g	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	46% 17.5g	0.61% 0.23g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	12.7% 7.12g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	8.95% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.57% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	0.54% 0.007mg	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	76.8% 307μg	5.54% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.46% 0.035μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	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	0.47% 0.071mg	0.078% 0.012mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0.097% 0.12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	6.6% 66mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	8.8% 0.079mg	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	87% 6.94mg	3.36% 0.27mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	2.22% 9.34mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	3.2% 0.074mg	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	48% 335mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	4.63% 158mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.72mg	39.8% 596mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	1.38% 0.15mg	11mg per day for Men 19-50 years
Water	4.27% 158g	1.04% 38.4g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Cake, Angelfood, Dry Mix, Prepared Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Cake, angelfood, dry mix, prepared?

Lets compare vitamin content per 300 calories of Boiled Red Kidney Beans vs Cake, angelfood, dry mix, prepared:

• 300 calories of Boiled Red Kidney Beans have 3.5 times more Vitamin B1, 6.8 times more Vitamin B3, 4 times more Vitamin B5, 40.5 times more Vitamin B6, 13.8 times more Vitamin B9 and 170 times more Vitamin K than Cake, angelfood, dry mix, prepared.
• While 300 kcal of Cake, angelfood, dry mix, prepared contain 1.7 times more Vitamin B2 than Boiled Red Kidney Beans.
• 300 calories of Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Red Kidney Beans vs Cake, angelfood, dry mix, prepared:

• 300 calories of Boiled Red Kidney Beans have 7.2 times more Copper, 25.9 times more Iron, 11.4 times more Magnesium, 15.3 times more Manganese, 1.2 times more Phosphorus, 6 times more Potassium and 16.7 times more Zinc than Cake, angelfood, dry mix, prepared.
• While 300 kcal of Cake, angelfood, dry mix, prepared contain 1.5 times more Calcium, 6.3 times more Selenium and 126.3 times more Sodium than Boiled Red Kidney Beans.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cake, angelfood, dry mix, prepared lack sufficient amounts of Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Kidney Beans have 48.6 times more Omega 3, 74.9 times more Fiber and 2.9 times more Protein than Cake, angelfood, dry mix, prepared.
• While 300 kcal of Cake, angelfood, dry mix, prepared contain 1.3 times more Carbohydrate and 47.1 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cake, angelfood, dry mix, prepared offer comparable quantities of Energy per 300 calories.
• 300 calories of Cake, angelfood, dry mix, prepared provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Red Kidney Beans as well as Cake, angelfood, dry mix, prepared provide inadequate amounts of Omega 6 in 300 calories.