Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cake, white, prepared from recipe with coconut frosting

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Canned Kidney Beans	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	5.75% 167kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	23.7% 4.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	96% 125g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	157% 114g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.43% 0.058mg	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	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	14.8% 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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	24% 0.55mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cake, white, prepared from recipe with coconut frosting:

• Canned All Types Kidney Beans have 2.6 times more Vitamin B6 and 12 times more Vitamin C than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 3.7 times more Vitamin B2, 2.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cake, white, prepared from recipe with coconut frosting have similar amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin K per 7 oz.
• Both Canned All Types Kidney Beans as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cake, white, prepared from recipe with coconut frosting:

• Canned All Types Kidney Beans have 2 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Zinc and 3.8 times more Water than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 2.6 times more Calcium, 1.6 times more Manganese and 11.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cake, white, prepared from recipe with coconut frosting have similar amounts of Iron and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 4.3 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 4.2 times more Energy, 17.2 times more Fat, 27.6 times more Saturated Fat, 1.6 times more Omega 3, 19.1 times more Omega 6, 4.4 times more Carbohydrate and 31 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cake, white, prepared from recipe with coconut frosting have similar amounts of Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.