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

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Energy	20.7% 600kcal	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	11% 3.5g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	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	87.2% 113g	67% 87g	130g per day for Men 19-50 years
Sugars	86.4% 62.7g	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	2.6% 0.99g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	10% 5.67g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	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	37% 147μg	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	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	28% 2.23mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	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	51.2% 359mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.3mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	81.3% 1219mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, yellow, dry mix VS 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 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 Red Kidney Beans:

• 5 ounces of Cake, pudding-type, yellow, dry mix have 1.2 times more Vitamin B3, more Vitamin B12 and 3.7 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2 times more Vitamin B1, 3.2 times more Vitamin B5, 24.8 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cake, pudding-type, yellow, dry mix as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Cake, pudding-type, yellow, dry mix have 1.4 times more Calcium and 71.7 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 12.1 times more Copper, 4.3 times more Iron, 15.3 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus, 21.6 times more Potassium, 1.3 times more Selenium and 10.3 times more Zinc than Cake, pudding-type, yellow, dry mix.
• 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 1.3 times more Energy, 9.2 times more Fat, 16 times more Saturated Fat, 5.4 times more Omega 6, 1.3 times more Carbohydrate and 21.1 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.4 times more Omega 3, 21.7 times more Fiber and 5.6 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 Red Kidney Beans provide inadequate amounts of Omega 6