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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	California Red Kidney Beans	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	16% 468kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	California Red 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	62.5% 0.75mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	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, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	27.6% 276mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cake, pound, commercially prepared, fat-free per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cake, pound, commercially prepared, fat-free 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, pound, commercially prepared, fat-free:

• 5 ounces of California Red Kidney Beans have 4.2 times more Vitamin B1, 3 times more Vitamin B3, 2.3 times more Vitamin B5, 33.1 times more Vitamin B6, 9.2 times more Vitamin B9 and more Vitamin C than Cake, pound, commercially prepared, fat-free.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain more Vitamin A and 1.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 5 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 4.5 times more Calcium, 19 times more Copper, 4.5 times more Iron, 16 times more Magnesium, 7.3 times more Manganese, 2.8 times more Phosphorus, 13.5 times more Potassium and 8.2 times more Zinc than Cake, pound, commercially prepared, fat-free.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain 1.7 times more Selenium and 31 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3.2 times more Omega 3, 22.6 times more Fiber and 4.5 times more Protein than Cake, pound, commercially prepared, fat-free.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain 7.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cake, pound, commercially prepared, fat-free offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3