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

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Energy	29% 839kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	94% 122g	130g per day for Men 19-50 years
Sugars	121% 87.7g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	14% 7.94g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 228mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	114% 1707mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, yellow, dry mix VS 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 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 Red Kidney Beans:

• 7 ounces of Cake, pudding-type, yellow, dry mix have 1.2 times more Vitamin B3, more Vitamin B12 and 3.7 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2 times more Vitamin B1, 3.2 times more Vitamin B5, 24.8 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cake, pudding-type, yellow, dry mix as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Cake, pudding-type, yellow, dry mix have 1.4 times more Calcium and 71.7 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 12.1 times more Copper, 4.3 times more Iron, 15.3 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus, 21.6 times more Potassium, 1.3 times more Selenium and 10.3 times more Zinc than Cake, pudding-type, yellow, dry mix.
• 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 1.3 times more Energy, 9.2 times more Fat, 16 times more Saturated Fat, 5.4 times more Omega 6, 1.3 times more Carbohydrate and 21.1 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.4 times more Omega 3, 21.7 times more Fiber and 5.6 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 Red Kidney Beans provide inadequate amounts of Omega 6