Comparing Nutrients in 500 calories Boiled Kidney Beans VS Cake, angelfood, commercially prepared

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Cake, angelfood, commercially prepared: 194g

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

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Cake, angelfood, commercially prepared?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cake, angelfood, commercially prepared	9%	3%	88%

Macro Nutrients

	Boiled Kidney Beans	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	86% 112g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	66.3% 25g	7.65% 2.9g	38g per day for Men 19-50 years
Protein	61% 34g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	7.67% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	4.62% 0.06mg	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	128% 512μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.84% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.25% 4.72mg	0% 0mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Calcium	13.8% 138mg	27% 271mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	16.8% 0.15mg	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	109% 8.74mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	7.16% 0.16mg	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	77.6% 543mg	89.7% 628mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	25.7% 14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	97% 1452mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	1.23% 0.14mg	11mg per day for Men 19-50 years
Water	7.12% 264g	1.74% 64.3g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Cake, Angelfood, Commercially Prepared Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Cake, angelfood, commercially prepared?

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Cake, angelfood, commercially prepared:

• 500 calories of Boiled Kidney Beans have 3.2 times more Vitamin B1, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 7.9 times more Vitamin B6 and 7.5 times more Vitamin B9 than Cake, angelfood, commercially prepared.
• While 500 kcal of Cake, angelfood, commercially prepared contain 4.2 times more Vitamin B2 than Boiled All Types Kidney Beans.
• 500 calories of Cake, angelfood, commercially prepared have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled All Types Kidney Beans as well as Cake, angelfood, commercially prepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cake, angelfood, commercially prepared:

• 500 calories of Boiled Kidney Beans have 5.6 times more Copper, 8.7 times more Iron, 7.1 times more Magnesium, 10.3 times more Manganese, 8.8 times more Potassium and 29 times more Zinc than Cake, angelfood, commercially prepared.
• While 500 kcal of Cake, angelfood, commercially prepared contain 2 times more Calcium, 3.3 times more Selenium and 368.7 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cake, angelfood, commercially prepared contain similar levels of Phosphorus per 500 calories.
• 500 calories of Boiled Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cake, angelfood, commercially prepared lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kidney Beans have 16.4 times more Omega 3, 8.7 times more Fiber and 3 times more Protein than Cake, angelfood, commercially prepared.
• Both Boiled Kidney Beans and Cake, angelfood, commercially prepared offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cake, angelfood, commercially prepared provide inadequate amounts of Omega 3 and Fiber
• Both Boiled All Types Kidney Beans as well as Cake, angelfood, commercially prepared provide inadequate amounts of Omega 6 in 500 calories.