Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Canned Kidney Beans	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	5.75% 167kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	8.48% 2.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	8.8% 1.5g	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	128% 167g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	3.97% 0.052mg	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	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.1% 0.22μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	14% 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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	19.7% 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	25.5% 179mg	92% 643mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	80% 1199mg	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	0.17% 6.15g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 2.8 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• While Cake, yellow, light, dry mix contains 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.4 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin B12 than Canned All Types Kidney Beans.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cake, yellow, light, dry mix:

• Canned All Types Kidney Beans have 2.1 times more Copper, 2.7 times more Magnesium, 3.6 times more Potassium, 1.4 times more Zinc and 25.2 times more Water than Cake, yellow, light, dry mix.
• While Cake, yellow, light, dry mix contains 4.6 times more Calcium, 1.4 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Selenium and 2 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cake, yellow, light, dry mix have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 2 times more Omega 3 and 3.3 times more Fiber than Cake, yellow, light, dry mix.
• While Cake, yellow, light, dry mix contains 4.8 times more Energy, 9.2 times more Fat, 9.7 times more Saturated Fat, 7.1 times more Omega 6 and 5.8 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cake, yellow, light, dry mix have similar amounts of Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Cake, yellow, light, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.