Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Canned Kidney Beans	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	4.1% 119kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	6.3% 1.07g	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	92% 119g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	2.83% 0.037mg	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	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.5% 0.16μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	4.8% 48mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	9.92% 0.089mg	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	23.2% 1.86mg	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	14% 0.32mg	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	65.6% 459mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	57% 856mg	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	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cake, yellow, light, dry mix:

• Canned All Types Kidney Beans have 2.8 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• While Cake, yellow, light, dry mix contains 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.4 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin B12 than Canned All Types Kidney Beans.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cake, yellow, light, dry mix:

• Canned All Types Kidney Beans have 2.1 times more Copper, 2.7 times more Magnesium, 3.6 times more Potassium, 1.4 times more Zinc and 25.2 times more Water than Cake, yellow, light, dry mix.
• While Cake, yellow, light, dry mix contains 4.6 times more Calcium, 1.4 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Selenium and 2 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cake, yellow, light, dry mix have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 2 times more Omega 3 and 3.3 times more Fiber than Cake, yellow, light, dry mix.
• While Cake, yellow, light, dry mix contains 4.8 times more Energy, 9.2 times more Fat, 9.7 times more Saturated Fat, 7.1 times more Omega 6 and 5.8 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cake, yellow, light, dry mix have similar amounts of Protein per 5 oz.
• Both Canned All Types Kidney Beans as well as Cake, yellow, light, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.