Comparing Nutrients in 100 grams Boiled Kidney Beans VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Boiled Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	4.38% 127kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	5.06% 1.62g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	63% 82g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	59.7% 43.3g	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	17% 6.4g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	5.92% 0.077mg	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	32.5% 130μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	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	0.2% 0.03mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	3.5% 35mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	8% 0.072mg	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	27.8% 2.22mg	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	8.3% 0.19mg	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	19.7% 138mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	48.5% 728mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.19% 7.18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Cake, yellow, enriched, dry mix:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 1.4 times more Vitamin B1, 4 times more Vitamin B2, 4 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 30.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Cake, yellow, enriched, dry mix:

• Boiled All Types Kidney Beans have 3 times more Copper, 4.2 times more Magnesium, 2.3 times more Manganese, 8.6 times more Potassium, 3.7 times more Zinc and 9.3 times more Water than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 6 times more Calcium, 2.2 times more Phosphorus, 2.7 times more Selenium and 728 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cake, yellow, enriched, dry mix have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 13.1 times more Omega 3, 5.3 times more Fiber and 2.3 times more Protein than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 2.9 times more Energy, 7 times more Fat, 22.2 times more Saturated Fat, 2 times more Omega 6, 3.6 times more Carbohydrate and 135.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cake, yellow, enriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.