Comparing Nutrients in 5 ounces Cake, pudding-type, carrot, dry mix VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, carrot, dry mix	5%	21%	74%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cake, pudding-type, carrot, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Energy	20.3% 588kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.52% 2.1g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	28.7% 4.87g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	NA	56.7% 21.5g	38g per day for Men 19-50 years
Protein	13% 7.23g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, carrot, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.13mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	43.3% 0.56mg	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	23.7% 95μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, carrot, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.4% 244mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	7.87% 0.071mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	32% 2.55mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	68.5% 1.57mg	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	50% 350mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	38.4% 21μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	53.6% 804mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, carrot, dry mix VS Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Cake, pudding-type, carrot, dry mix vs Red Kidney Beans:

• 5 ounces of Cake, pudding-type, carrot, dry mix have more Vitamin A than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B5, 5 times more Vitamin B6, 5.9 times more Vitamin B9 and 3.8 times more Vitamin C than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cake, pudding-type, carrot, dry mix as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cake, pudding-type, carrot, dry mix vs Red Kidney Beans:

• 5 ounces of Cake, pudding-type, carrot, dry mix have 2.1 times more Calcium, 4.7 times more Selenium and 47.3 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 14 times more Copper, 3.7 times more Iron, 17.3 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 8 times more Potassium and 14 times more Zinc than Cake, pudding-type, carrot, dry mix.
• 5 ounces of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cake, pudding-type, carrot, dry mix have 1.2 times more Energy, 9.2 times more Fat, 9.6 times more Saturated Fat, 15.1 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.4 times more Omega 3 and 4.4 times more Protein than Cake, pudding-type, carrot, dry mix.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6