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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Boiled Kidney Beans	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	6.2% 180kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	24% 9.07g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	22% 12.3g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.2% 44g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B1, 10 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and 84 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains more Vitamin A, 5.2 times more Vitamin B2 and 1.6 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cake, pound, commercially prepared, fat-free have similar amounts of Vitamin B3 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Boiled All Types Kidney Beans have 3.7 times more Copper, 4.2 times more Magnesium, 3.1 times more Manganese, 3.7 times more Potassium, 3.2 times more Zinc and 2.2 times more Water than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains 4.8 times more Selenium and 341 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cake, pound, commercially prepared, fat-free have similar amounts of Calcium, Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 6.5 times more Omega 3, 5.8 times more Fiber and 1.6 times more Protein than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains 2.2 times more Energy, 2.4 times more Fat, 3.7 times more Omega 6, 2.7 times more Carbohydrate and 107.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.