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

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.7% 600kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.2% 113g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	86.4% 62.7g	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	2.6% 0.99g	34.7% 13g	38g per day for Men 19-50 years
Protein	10% 5.67g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	11.3% 0.15mg	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	37% 147μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	7.28% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	45.5% 0.41mg	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	28% 2.23mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	19.6% 0.45mg	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	51.2% 359mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.3mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	81.3% 1219mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	2.56% 95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cake, pudding-type, yellow, dry mix versus 5 oz of Boiled California 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, yellow, dry mix vs Boiled California Red Kidney Beans:

• 5 ounces of Cake, pudding-type, yellow, dry mix have 2.4 times more Vitamin B1, 3 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 6.5 times more Vitamin B6 than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin B6
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cake, pudding-type, yellow, dry mix as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cake, pudding-type, yellow, dry mix have 1.7 times more Calcium, 1.8 times more Phosphorus, 2 times more Selenium and 215 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 5 times more Copper, 1.9 times more Iron, 5.3 times more Magnesium, 6.7 times more Potassium and 3.2 times more Zinc than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Boiled California Red Kidney Beans contain similar levels of Manganese per five ounces.
• 5 ounces of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cake, pudding-type, yellow, dry mix have 3.4 times more Energy, 108.9 times more Fat, 176.4 times more Saturated Fat, 2.1 times more Omega 3, 61.5 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 13.3 times more Fiber and 2.3 times more Protein than Cake, pudding-type, yellow, dry mix.
• 5 ounces of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6