Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cake, angelfood, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	8.5% 246kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	34.2% 44.5g	89.6% 116g	130g per day for Men 19-50 years
Sugars	NA	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	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	48.6% 18.5g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	2.12% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	13% 131mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	74% 5.9mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	39% 272mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	55.2% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	67.6% 1014mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.76% 65.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cake, angelfood, dry mix, prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cake, angelfood, dry mix, prepared to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1, 3.2 times more Vitamin B3, 2 times more Vitamin B5, 17.3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cake, angelfood, dry mix, prepared.
• While 7 oz of Cake, angelfood, dry mix, prepared contain 3.3 times more Vitamin B2 than Boiled California Red Kidney Beans.
• 7 ounces of Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled California Red Kidney Beans as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 4.3 times more Copper, 13 times more Iron, 6 times more Magnesium, 5 times more Manganese, 3.1 times more Potassium and 6.6 times more Zinc than Cake, angelfood, dry mix, prepared.
• While 7 oz of Cake, angelfood, dry mix, prepared contain 1.3 times more Calcium, 1.7 times more Phosphorus, 12.8 times more Selenium and 127.8 times more Sodium than Boiled California Red Kidney Beans.
• 7 ounces of Cake, angelfood, dry mix, prepared lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4.6 times more Omega 3, 46.5 times more Fiber and 1.5 times more Protein than Cake, angelfood, dry mix, prepared.
• While 7 oz of Cake, angelfood, dry mix, prepared contain 2.1 times more Energy and 2.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Cake, angelfood, dry mix, prepared provide inadequate amounts of Omega 3 and Fiber
• Both Boiled California Red Kidney Beans as well as Cake, angelfood, dry mix, prepared provide inadequate amounts of Omega 6 in seven ounces.