Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cake, pudding-type, chocolate, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Canned Kidney Beans	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	4.1% 119kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	23% 3.93g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	77.3% 56g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	3.4% 0.044mg	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	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.5% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.16% 0.14mg	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	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	4.8% 48mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	43% 0.39mg	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	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	13% 0.3mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	82% 1228mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3% 111g	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cake, pudding-type, chocolate, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Cake, pudding-type, chocolate, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cake, pudding-type, chocolate, dry mix:

• 5 ounces of Canned Kidney Beans have 2.4 times more Vitamin B6 and 1.9 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While 5 oz of Cake, pudding-type, chocolate, dry mix contain 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 5.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin B12 and 32.5 times more Vitamin E than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cake, pudding-type, chocolate, dry mix:

• 5 ounces of Canned Kidney Beans have 20 times more Water than Cake, pudding-type, chocolate, dry mix.
• While 5 oz of Cake, pudding-type, chocolate, dry mix contain 3.9 times more Calcium, 2 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 1.4 times more Potassium, 3.7 times more Selenium, 2.9 times more Sodium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• 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 1.9 times more Fiber than Cake, pudding-type, chocolate, dry mix.
• While 5 oz of Cake, pudding-type, chocolate, dry mix contain 4.7 times more Energy, 13.6 times more Fat, 24.8 times more Saturated Fat, 2.5 times more Omega 3, 26.2 times more Omega 6, 5.5 times more Carbohydrate and 21.4 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cake, pudding-type, chocolate, dry mix offer comparable quantities of Protein per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6