Comparing Nutrients in 500 calories Cake, pound, commercially prepared, fat-freeVS Boiled Kidney Beans

Weight per 500 calories

Cake, pound, commercially prepared, fat-free

177g

Boiled Kidney Beans

394g

Cake, pound, commercially prepared, fat-free has 2.2 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Cake, pound, commercially prepared, fat-free or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cake, pound, commercially prepared, fat-free

88%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Cake, pound, commercially prepared, fat-freevs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.2%2.12g

Fat

2.03%1.97g

2.12 gvs1.97 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.43%0.46g

Saturated Fat

0.9%0.29g

0.46 gvs0.29 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.87%0.046g

Omega 3

42%0.67g

0.046 gvs0.67 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.14%0.7g

Omega 6

2.5%0.43g

0.7 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83%108g

Carbohydrate

69%89.8g

108 gvs89.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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83.7%60.7g

Sugars

1.74%1.26g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

60.7 gvs1.26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.1%1.94g

Fiber

66.3%25g

1.94 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.54g

Protein

61%34g

9.54 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cake, pound, commercially prepared, fat-freevs Boiled Kidney Beans

5.7%51.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

51.2 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.4%0.22mg

Vitamin B1

52.5%0.63mg

Thiamine

0.22 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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41%0.53mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.53 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.58%1.2mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs2.28 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.2%0.61mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.61 mgvs0.87 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.63%0.021mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.021 mgvs0.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19%76μg

Vitamin B9

128%512μg

Folates and Folic Acid

76 μgvs512 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0 mgvs4.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.12%0.018mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.018 mgvs0.12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.15%0.18μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

0.18 μgvs33 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cake, pound, commercially prepared, fat-freevs Boiled Kidney Beans

7.6%76mg

Calcium

13.8%138mg

76 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11.4%0.1mg

Copper

94%0.85mg

0.1 mgvs0.85 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45.5%3.64mg

Iron

109%8.74mg

3.64 mgvs8.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.2%17.7mg

Magnesium

39.4%165mg

17.7 mgvs165 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.5%0.24mg

Manganese

73.6%1.7mg

0.24 mgvs1.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37%258mg

Phosphorus

77.6%543mg

258 mgvs543 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.7%194mg

Potassium

47%1594mg

194 mgvs1594 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17%9.36μg

Selenium

7.87%4.33μg

9.36 μgvs4.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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40%602mg

Sodium

0.26%3.94mg

602 mgvs3.94 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.98%0.55mg

Zinc

35.8%3.94mg

0.55 mgvs3.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.5%54.8g

Water

7.12%264g

54.8 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cake, pound, commercially prepared, fat-free vs Boiled Kidney Beans:

Cake, pound, commercially prepared, fat-free has more Vitamin A and 2.3 times more Vitamin B2 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 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, more Vitamin C and 187.2 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
Both Cake, pound, commercially prepared, fat-free as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cake, pound, commercially prepared, fat-free vs Boiled Kidney Beans:

Cake, pound, commercially prepared, fat-free has 2.2 times more Selenium and 153 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 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, 7.2 times more Zinc and 4.8 times more Water than Cake, pound, commercially prepared, fat-free.

Comparison of macro-nutrients per 500 calories:

Cake, pound, commercially prepared, fat-free has 1.2 times more Carbohydrate and 48.2 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 14.6 times more Omega 3, 13 times more Fiber and 3.6 times more Protein than Cake, pound, commercially prepared, fat-free.
Both Cake, pound, commercially prepared, fat-free and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Cake, pound, commercially prepared, fat-free as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cake, pound, commercially prepared, fat-freeVS Cake, yellow, light, dry mixBoiled Kidney BeansVS Cake, yellow, light, dry mixCake, pound, commercially prepared, fat-freeVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cake, pound, commercially prepared, fat-freeVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cake, pound, commercially prepared, fat-free or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: