Comparing Nutrients in 5 ounces Frostings, vanilla, creamy, dry mix VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frostings, vanilla, creamy, dry mix	0%	10%	90%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Frostings, vanilla, creamy, dry mix	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 581kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	0.37% 0.14g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frostings, vanilla, creamy, dry mix	Boiled 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	0% 0mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.22% 0.003mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.009% 0.001mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.2% 0.01mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	13% 0.17mg	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	0% 0μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, vanilla, creamy, dry mix	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	38% 0.34mg	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	0% 0mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	0.74% 0.017mg	29.4% 0.68mg	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	0.81% 5.67mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.13% 0.014mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Frostings, vanilla, creamy, dry mix VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Frostings, vanilla, creamy, dry mix versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frostings, vanilla, creamy, dry mix vs Boiled Red Kidney Beans:

• 5 oz of Boiled Red Kidney Beans contain more Vitamin B1, 29 times more Vitamin B2, 578 times more Vitamin B3, 31.4 times more Vitamin B5, 120 times more Vitamin B6 and more Vitamin B9 than Frostings, vanilla, creamy, dry mix.
• 5 ounces of Frostings, vanilla, creamy, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Frostings, vanilla, creamy, dry mix as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frostings, vanilla, creamy, dry mix vs Boiled Red Kidney Beans:

• 5 oz of Boiled Red Kidney Beans contain 9.3 times more Calcium, 6.9 times more Copper, more Iron, 22.5 times more Magnesium, 39.8 times more Manganese, 35.5 times more Phosphorus, 57.6 times more Potassium, 1.5 times more Selenium and 107 times more Zinc than Frostings, vanilla, creamy, dry mix.
• 5 ounces of Frostings, vanilla, creamy, dry mix lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frostings, vanilla, creamy, dry mix have 3.2 times more Energy, 9.8 times more Fat and 4.1 times more Carbohydrate than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 74 times more Fiber and 28.9 times more Protein than Frostings, vanilla, creamy, dry mix.
• 5 ounces of Frostings, vanilla, creamy, dry mix provide inadequate amounts of Fiber and Protein