Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Boiled Red Kidney Beans	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	8.7% 252kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	14.5% 4.64g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	28% 4.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	124% 161g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	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	38.6% 14.7g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	2.75% 0.036mg	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	64.5% 258μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	12.3% 0.11mg	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	73% 5.83mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cake, pudding-type, white, unenriched, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Cake, pudding-type, white, unenriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Cake, pudding-type, white, unenriched, dry mix:

• 7 ounces of Boiled Red Kidney Beans have 2 times more Vitamin B1, 6.7 times more Vitamin B6 and 14.4 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 1.7 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cake, pudding-type, white, unenriched, dry mix provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6
• Both Boiled Red Kidney Beans as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Cake, pudding-type, white, unenriched, dry mix:

• 7 ounces of Boiled Red Kidney Beans have 4.3 times more Copper, 5.7 times more Iron, 5 times more Magnesium, 1.7 times more Manganese, 5.6 times more Potassium and 4.3 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 2.8 times more Calcium, 2 times more Phosphorus and 332.5 times more Sodium than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 10.6 times more Fiber and 2.2 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 3.3 times more Energy, 19 times more Fat, 32.5 times more Saturated Fat, 22.3 times more Omega 6 and 3.6 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cake, pudding-type, white, unenriched, dry mix offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber