Comparing Nutrients in 14 ounces Canned Kidney Beans VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Canned Kidney Beans	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	11.5% 333kcal	53% 1532kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	9.8% 3.14g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	272% 353g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	0% 0g	38g per day for Men 19-50 years
Protein	37% 20.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	0.31% 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	35.7% 143μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	13.5% 135mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	9.26% 0.083mg	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	58% 4.64mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	1.73% 0.04mg	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	51% 357mg	456% 3191mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	397% 5949mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Puddings, banana, dry mix, instant, with added oil:

• Canned All Types Kidney Beans have 116 times more Vitamin B1, 17 times more Vitamin B2, 205.5 times more Vitamin B3, 23 times more Vitamin B5, 74 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• Both Canned All Types Kidney Beans as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Puddings, banana, dry mix, instant, with added oil:

• Canned All Types Kidney Beans have 5.7 times more Calcium, 6.4 times more Copper, 9.8 times more Iron, 13.5 times more Magnesium, 16.8 times more Manganese, 15.8 times more Potassium, 11.5 times more Zinc and 27.9 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 8.9 times more Phosphorus and 5.1 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Puddings, banana, dry mix, instant, with added oil have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 4.6 times more Energy, 7.3 times more Fat, 5.6 times more Saturated Fat, 1.5 times more Omega 3, 18.8 times more Omega 6 and 6.1 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.