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

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cake, yellow, light, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.7% 573kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	92% 119g	24.4% 31.8g	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	4.85% 1.84g	34.7% 13g	38g per day for Men 19-50 years
Protein	12% 6.66g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.24% 0.46mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	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	27% 108μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.5% 0.16μg	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	NA	0% 0IU	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

	Cake, yellow, light, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 220mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	23.2% 1.86mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	65.6% 459mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	57% 856mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.56% 95g	3700g per day for Men 19-50 years

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

• Cake, yellow, light, dry mix has 1.3 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 5 oz.
• Both Cake, yellow, light, dry mix as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A in 5 oz.

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

• Cake, yellow, light, dry mix has 2.3 times more Calcium, 2.4 times more Phosphorus, 2.6 times more Selenium and 151 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.6 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 1.4 times more Manganese, 6.4 times more Potassium, 2.6 times more Zinc and 21.6 times more Water than Cake, yellow, light, dry mix.

Comparison of macro-nutrients per 5 ounces:

• Cake, yellow, light, dry mix has 3.3 times more Energy, 61.1 times more Fat, 97.6 times more Saturated Fat, 1.3 times more Omega 3, 37.7 times more Omega 6 and 3.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 7.2 times more Fiber and 1.9 times more Protein than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.