Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Frostings, chocolate, creamy, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frostings, chocolate, creamy, ready-to-eat	1%	38%	61%

Macro Nutrients

	Boiled Kidney Beans	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Energy	6.2% 180kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	24.5% 7.83g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	17.8% 3g	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	69% 89.6g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	113% 81.8g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	22% 12.3g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	0.79% 0.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	0.55% 0.007mg	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	0.35% 1.4μg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	31.5% 0.28mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	14.8% 0.34mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	17.3% 259mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Frostings, chocolate, creamy, ready-to-eat:

• Boiled All Types Kidney Beans have 12.3 times more Vitamin B1, 3.4 times more Vitamin B2, 4.9 times more Vitamin B3, 7.9 times more Vitamin B5, 24 times more Vitamin B6, 130 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, chocolate, creamy, ready-to-eat.
• While Frostings, chocolate, creamy, ready-to-eat contain 52 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Frostings, chocolate, creamy, ready-to-eat:

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 1.6 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, 1.4 times more Selenium, 3.4 times more Zinc and 3.9 times more Water than Frostings, chocolate, creamy, ready-to-eat.
• While Frostings, chocolate, creamy, ready-to-eat contain 183 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frostings, chocolate, creamy, ready-to-eat have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.8 times more Omega 3, 7.1 times more Fiber and 7.9 times more Protein than Frostings, chocolate, creamy, ready-to-eat.
• While Frostings, chocolate, creamy, ready-to-eat contain 3.1 times more Energy, 35.2 times more Fat, 75.7 times more Saturated Fat, 19.7 times more Omega 6, 2.8 times more Carbohydrate and 180.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.