Comparing Nutrients in 100 calories Boiled Kidney Beans VS Cake, pound, commercially prepared, fat-free

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Cake, pound, commercially prepared, fat-free: 35.3g

Cake, pound, commercially prepared, fat-free has 2.2 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Kidney Beans or Cake, pound, commercially prepared, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Boiled Kidney Beans	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.44% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	16.7% 12g	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	13.3% 5.04g	1.02% 0.39g	38g per day for Men 19-50 years
Protein	12% 6.83g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.14% 10.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	3.7% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	2.45% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	0.33% 0.004mg	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	25.6% 102μg	3.8% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.05% 0.94mg	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	0.16% 0.024mg	0.024% 0.004mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0.029% 0.035μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	2.28% 0.02mg	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	22% 1.75mg	9.1% 0.73mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	0.84% 3.53mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	2.1% 0.048mg	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	15.5% 109mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	1.14% 39mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	3.4% 1.87μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	8.03% 120mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.3% 11g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Cake, Pound, Commercially Prepared, Fat-free Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Kidney Beans or Cake, pound, commercially prepared, fat-free?

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Cake, pound, commercially prepared, fat-free:

• 100 calories of Boiled Kidney Beans have 2.9 times more Vitamin B1, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 22.3 times more Vitamin B6, 6.7 times more Vitamin B9 and 187.2 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• While 100 kcal of Cake, pound, commercially prepared, fat-free contain 2.3 times more Vitamin B2 than Boiled All Types Kidney Beans.
• 100 calories of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin K
• Both Boiled All Types Kidney Beans as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Cake, pound, commercially prepared, fat-free:

• 100 calories of Boiled Kidney Beans have 1.8 times more Calcium, 8.3 times more Copper, 2.4 times more Iron, 9.4 times more Magnesium, 7 times more Manganese, 2.1 times more Phosphorus, 8.2 times more Potassium and 7.2 times more Zinc than Cake, pound, commercially prepared, fat-free.
• While 100 kcal of Cake, pound, commercially prepared, fat-free contain 2.2 times more Selenium and 153 times more Sodium than Boiled All Types Kidney Beans.
• 100 calories of Boiled Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Cake, pound, commercially prepared, fat-free lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Kidney Beans have 14.6 times more Omega 3, 13 times more Fiber and 3.6 times more Protein than Cake, pound, commercially prepared, fat-free.
• While 100 kcal of Cake, pound, commercially prepared, fat-free contain 48.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cake, pound, commercially prepared, fat-free offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3 and Fiber
• Both Boiled All Types Kidney Beans as well as Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 6 in 100 calories.