Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Royal Red Kidney Beans	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	16% 466kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	NA	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	64% 36g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	2.83% 0.037mg	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	139% 557μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.5% 0.16μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	18.6% 186mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	9.92% 0.089mg	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	154% 12.3mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	14% 0.32mg	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	82.2% 575mg	65.6% 459mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	57% 856mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Cake, yellow, light, dry mix per 5 oz

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

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

• 5 ounces of Royal Red Kidney Beans have 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 15.2 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Cake, yellow, light, dry mix.
• While 5 oz of Cake, yellow, light, dry mix contain more Vitamin B12 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cake, yellow, light, dry mix provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Cake, yellow, light, dry mix have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Cake, yellow, light, dry mix have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of Royal Red Kidney Beans have 15.9 times more Copper, 6.6 times more Iron, 13.8 times more Magnesium, 4.9 times more Manganese, 1.3 times more Phosphorus, 20.7 times more Potassium and 8.1 times more Zinc than Cake, yellow, light, dry mix.
• While 5 oz of Cake, yellow, light, dry mix contain 46.5 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cake, yellow, light, dry mix contain similar levels of Calcium and Selenium per five ounces.
• 5 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 3.6 times more Omega 3, 19.2 times more Fiber and 5.4 times more Protein than Cake, yellow, light, dry mix.
• While 5 oz of Cake, yellow, light, dry mix contain 12.2 times more Fat, 21 times more Saturated Fat, 7.8 times more Omega 6 and 1.4 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cake, yellow, light, dry mix offer comparable quantities of Energy per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6