Comparing Nutrients in 7 ounces Cake, pudding-type, carrot, dry mix VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, carrot, dry mix	5%	21%	74%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cake, pudding-type, carrot, dry mix	Canned Kidney Beans	Recommended Dietary Allowance
Energy	28.4% 824kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	9.13% 2.92g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	31.6% 0.51g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	40% 6.82g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	NA	22.5% 8.53g	38g per day for Men 19-50 years
Protein	18% 10g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, carrot, dry mix	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.38mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.3% 0.15mg	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	33.2% 133μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, carrot, dry mix	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	34% 341mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	29.8% 0.27mg	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	44.7% 3.57mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	14.5% 0.33mg	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	70% 490mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	53.8% 29.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	75% 1125mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, carrot, dry mix VS Canned Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cake, pudding-type, carrot, dry mix vs Canned Kidney Beans:

• 7 ounces of Cake, pudding-type, carrot, dry mix have 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 5.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B9 than Canned Kidney Beans.
• Both Cake, pudding-type, carrot, dry mix and Canned Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• Both Cake, pudding-type, carrot, dry mix as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cake, pudding-type, carrot, dry mix vs Canned Kidney Beans:

• 7 ounces of Cake, pudding-type, carrot, dry mix have 5.1 times more Calcium, 1.5 times more Iron, 3.1 times more Manganese, 2.7 times more Phosphorus, 16.6 times more Selenium and 1.9 times more Sodium than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 2.7 times more Copper, 3.4 times more Magnesium, 1.4 times more Potassium, 2.3 times more Zinc and 21.7 times more Water than Cake, pudding-type, carrot, dry mix.
• 7 ounces of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium and Zinc
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cake, pudding-type, carrot, dry mix have 4.9 times more Energy, 16.3 times more Fat, 10.4 times more Saturated Fat, 3.1 times more Omega 3, 32.4 times more Omega 6 and 5.5 times more Carbohydrate than Canned Kidney Beans.
• Both Cake, pudding-type, carrot, dry mix and Canned Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6