Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cake, white, prepared from recipe with coconut frosting

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Canned Kidney Beans	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	4.1% 119kcal	17.4% 505kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	69% 89.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	112% 81.3g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	3.16% 0.041mg	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	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	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	1.9% 11.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	4.8% 48mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	10.6% 0.095mg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	17% 0.39mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	27.6% 15μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3% 111g	0.79% 29.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cake, white, prepared from recipe with coconut frosting per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Cake, white, prepared from recipe with coconut frosting to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cake, white, prepared from recipe with coconut frosting:

• 5 ounces of Canned Kidney Beans have 2.6 times more Vitamin B6 than Cake, white, prepared from recipe with coconut frosting.
• While 5 oz of Cake, white, prepared from recipe with coconut frosting contain 3.7 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cake, white, prepared from recipe with coconut frosting provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin K per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12
• Both Canned All Types Kidney Beans as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cake, white, prepared from recipe with coconut frosting:

• 5 ounces of Canned Kidney Beans have 2 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Zinc and 3.8 times more Water than Cake, white, prepared from recipe with coconut frosting.
• While 5 oz of Cake, white, prepared from recipe with coconut frosting contain 2.6 times more Calcium, 1.6 times more Manganese and 11.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cake, white, prepared from recipe with coconut frosting contain similar levels of Iron and 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 4.3 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• While 5 oz of Cake, white, prepared from recipe with coconut frosting contain 4.2 times more Energy, 17.2 times more Fat, 27.6 times more Saturated Fat, 1.6 times more Omega 3, 19.1 times more Omega 6, 4.4 times more Carbohydrate and 31 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cake, white, prepared from recipe with coconut frosting offer comparable quantities of Protein per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6