Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Boiled Red Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.8% 0.31g	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	89.3% 116g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	84.6% 61.4g	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	27.6% 10.5g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cake, yellow, enriched, dry mix	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	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.4% 0.11mg	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	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	11.3% 0.1mg	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	52% 4.17mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	11.8% 0.27mg	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	28.8% 201mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.28% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cake, yellow, enriched, dry mix per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Cake, yellow, enriched, dry mix:

• 5 ounces of Boiled Red Kidney Beans have 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.9 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 1.4 times more Vitamin B1, 4 times more Vitamin B2, 4 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 30.7 times more Vitamin E than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Boiled Red Kidney Beans as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Cake, yellow, enriched, dry mix:

• 5 ounces of Boiled Red Kidney Beans have 3.4 times more Copper, 1.4 times more Iron, 4.5 times more Magnesium, 2.5 times more Manganese, 8.6 times more Potassium and 4 times more Zinc than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 7.5 times more Calcium, 2.2 times more Phosphorus, 2.5 times more Selenium and 364 times more Sodium than Boiled Red Kidney Beans.
• 5 ounces of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 12.9 times more Omega 3, 6.2 times more Fiber and 2.3 times more Protein than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 2.9 times more Energy, 7 times more Fat, 22.5 times more Saturated Fat, 3.6 times more Carbohydrate and 135.3 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6 in five ounces.