Comparing Nutrients in 7 ounces Cake, pound, commercially prepared, fat-free VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cake, pound, commercially prepared, fat-free	8%	4%	88%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 562kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	94% 68g	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	5.74% 2.2g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	19% 10.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	16% 0.21mg	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	21.3% 85.3μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	63.7% 0.57mg	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	51% 4.1mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	27.4% 0.63mg	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	41.4% 290mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	45% 677mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pound, commercially prepared, fat-free VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cake, pound, commercially prepared, fat-free versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cake, pound, commercially prepared, fat-free vs Boiled California Red Kidney Beans:

• 7 ounces of Cake, pound, commercially prepared, fat-free have more Vitamin A, 4.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 8.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cake, pound, commercially prepared, fat-free as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cake, pound, commercially prepared, fat-free vs Boiled California Red Kidney Beans:

• 7 ounces of Cake, pound, commercially prepared, fat-free have 4.4 times more Selenium and 85.3 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.5 times more Calcium, 5 times more Copper, 1.4 times more Iron, 4.8 times more Magnesium, 2.3 times more Manganese, 3.8 times more Potassium and 2.8 times more Zinc than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Boiled California Red Kidney Beans contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cake, pound, commercially prepared, fat-free have 2.3 times more Energy, 19.9 times more Omega 6 and 2.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 8.5 times more Fiber and 1.7 times more Protein than Cake, pound, commercially prepared, fat-free.
• 7 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6