Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cake, angelfood, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	California Red Kidney Beans	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	16% 468kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	64% 83.2g	130g per day for Men 19-50 years
Sugars	NA	59.7% 43.2g	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	93% 35.3g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	15.4% 8.65g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	0.65% 0.009mg	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	140% 558μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	27.6% 276mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	10.7% 0.096mg	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	166% 13.3mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	3.9% 0.089mg	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	82% 574mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	39.4% 21.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	48.3% 724mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cake, angelfood, dry mix, prepared per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cake, angelfood, dry mix, prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cake, angelfood, dry mix, prepared:

• 5 ounces of California Red Kidney Beans have 5.8 times more Vitamin B1, 12 times more Vitamin B3, 7.1 times more Vitamin B5, 66.2 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Cake, angelfood, dry mix, prepared.
• Both California Red Kidney Beans and Cake, angelfood, dry mix, prepared provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cake, angelfood, dry mix, prepared:

• 5 ounces of California Red Kidney Beans have 2.3 times more Calcium, 16.2 times more Copper, 40.7 times more Iron, 20 times more Magnesium, 15.9 times more Manganese, 1.7 times more Phosphorus, 11 times more Potassium and 19.6 times more Zinc than Cake, angelfood, dry mix, prepared.
• While 5 oz of Cake, angelfood, dry mix, prepared contain 4.8 times more Selenium and 46.5 times more Sodium than Raw California Red Kidney Beans.
• 5 ounces of Cake, angelfood, dry mix, prepared lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.3 times more Energy, 12 times more Omega 3, 124.5 times more Fiber and 4 times more Protein than Cake, angelfood, dry mix, prepared.
• Both California Red Kidney Beans and Cake, angelfood, dry mix, prepared offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cake, angelfood, dry mix, prepared provide inadequate amounts of Omega 3 and Fiber
• Both Raw California Red Kidney Beans as well as Cake, angelfood, dry mix, prepared provide inadequate amounts of Omega 6 in five ounces.