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

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	29% 839kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	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	122% 159g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	121% 87.7g	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	3.66% 1.4g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	14% 7.94g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	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	51.6% 206μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	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	10% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 228mg	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	39% 3.1mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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	71.7% 502mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	114% 1707mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cake, pudding-type, yellow, dry mix 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, pudding-type, yellow, dry mix vs Boiled California Red Kidney Beans:

• 7 ounces of Cake, pudding-type, yellow, dry mix have 2.4 times more Vitamin B1, 3 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 6.5 times more Vitamin B6 than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin B6
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cake, pudding-type, yellow, dry mix as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Cake, pudding-type, yellow, dry mix have 1.7 times more Calcium, 1.8 times more Phosphorus, 2 times more Selenium and 215 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 5 times more Copper, 1.9 times more Iron, 5.3 times more Magnesium, 6.7 times more Potassium and 3.2 times more Zinc than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Boiled California Red Kidney Beans contain similar levels of Manganese per seven ounces.
• 7 ounces of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cake, pudding-type, yellow, dry mix have 3.4 times more Energy, 108.9 times more Fat, 176.4 times more Saturated Fat, 2.1 times more Omega 3, 61.5 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 13.3 times more Fiber and 2.3 times more Protein than Cake, pudding-type, yellow, dry mix.
• 7 ounces of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6