Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cake, pound, commercially prepared, fat-free

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Canned Kidney Beans	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	4.1% 119kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	67% 48.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	NA	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	1.3% 0.017mg	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	12.8% 51μg	15.2% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	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	0.19% 0.028mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	9.13% 0.082mg	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	20.7% 1.66mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	8.44% 0.19mg	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	18.2% 128mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3% 111g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cake, pound, commercially prepared, fat-free per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Cake, pound, commercially prepared, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cake, pound, commercially prepared, fat-free:

• 5 ounces of Canned Kidney Beans have 6.2 times more Vitamin B6 and 41 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain 5.9 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.5 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cake, pound, commercially prepared, fat-free provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6 and Vitamin K
• Both Canned All Types Kidney Beans as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cake, pound, commercially prepared, fat-free:

• 5 ounces of Canned Kidney Beans have 2.3 times more Copper, 2.7 times more Magnesium, 1.2 times more Manganese, 2.2 times more Potassium, 1.5 times more Zinc and 2.5 times more Water than Cake, pound, commercially prepared, fat-free.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain 1.3 times more Calcium, 1.8 times more Iron, 1.6 times more Phosphorus and 5.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cake, pound, commercially prepared, fat-free contain similar levels of Sodium per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 3.2 times more Omega 3 and 3.9 times more Fiber than Cake, pound, commercially prepared, fat-free.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain 3.4 times more Energy, 3.8 times more Omega 6, 4.2 times more Carbohydrate and 18.6 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cake, pound, commercially prepared, fat-free offer comparable quantities of Protein per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3