Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cake, angelfood, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Canned Kidney Beans	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	5.75% 167kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	89.6% 116g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	83.5% 60.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	2.12% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	0.92% 0.012mg	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	18% 71.4μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	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	0.26% 0.04mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	15% 0.13mg	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	29% 2.32mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	5.44% 0.13mg	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	25.5% 179mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	55.2% 30.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	67.6% 1014mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.76% 65.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cake, angelfood, dry mix, prepared:

• Canned All Types Kidney Beans have 1.3 times more Vitamin B1, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 12.3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 41 times more Vitamin K than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 4 times more Vitamin B2 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cake, angelfood, dry mix, prepared:

• Canned All Types Kidney Beans have 2 times more Copper, 5.1 times more Iron, 3.4 times more Magnesium, 2.7 times more Manganese, 1.8 times more Potassium, 3.5 times more Zinc and 2.4 times more Water than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 2.5 times more Calcium, 2.6 times more Phosphorus, 17 times more Selenium and 1.7 times more Sodium than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 11.7 times more Omega 3 and 21.5 times more Fiber than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 3.1 times more Energy, 4 times more Carbohydrate and 16.5 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cake, angelfood, dry mix, prepared have similar amounts of Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.