Comparing Nutrients in 7 ounces Cake, yellow, enriched, dry mix VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	25.6% 742kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	89% 116g	130g per day for Men 19-50 years
Sugars	118% 86g	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	6.27% 2.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	13% 7.34g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	Royal 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	38.2% 0.46mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	60.4% 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	33.7% 135μg	195% 780μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	42% 419mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	220% 2mg	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	51.6% 4.13mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	88% 615mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	96% 1445mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, yellow, enriched, dry mix VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cake, yellow, enriched, dry mix versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cake, yellow, enriched, dry mix vs Royal Red Kidney Beans:

• 7 ounces of Cake, yellow, enriched, dry mix have more Vitamin B12 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B5, 5.1 times more Vitamin B6, 5.8 times more Vitamin B9 and more Vitamin C than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin C
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cake, yellow, enriched, dry mix as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cake, yellow, enriched, dry mix vs Royal Red Kidney Beans:

• 7 ounces of Cake, yellow, enriched, dry mix have 1.6 times more Calcium and 56 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 13.9 times more Copper, 4.2 times more Iron, 13.8 times more Magnesium, 5.8 times more Manganese, 1.3 times more Phosphorus, 28.6 times more Potassium and 9.9 times more Zinc than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Royal Red Kidney Beans contain similar levels of Selenium per seven ounces.
• 7 ounces of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cake, yellow, enriched, dry mix have 7.8 times more Fat, 24.9 times more Saturated Fat and 1.4 times more Carbohydrate than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 11.7 times more Omega 3, 20.8 times more Fiber and 6.8 times more Protein than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Royal Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• Both Cake, yellow, enriched, dry mix as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.