Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Puddings, tapioca, dry mix, with no added salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Boiled Kidney Beans	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	42% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	288% 374g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	67% 25.4g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	0.099% 0.016mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	9.77% 0.13mg	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	129% 516μg	0% 0μg	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	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	14% 139mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	12.8% 0.12mg	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	110% 8.8mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	5.7% 0.13mg	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	78.2% 548mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Puddings, tapioca, dry mix, with no added salt:

• Boiled All Types Kidney Beans have 160 times more Vitamin B1, 9.7 times more Vitamin B2, 144.5 times more Vitamin B3, 14.7 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Boiled All Types Kidney Beans as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Puddings, tapioca, dry mix, with no added salt:

• Boiled All Types Kidney Beans have 8.8 times more Calcium, 7.4 times more Copper, 18.5 times more Iron, 21 times more Magnesium, 13 times more Manganese, 34.5 times more Phosphorus, 81 times more Potassium, 11 times more Selenium, 12.5 times more Zinc and 16.7 times more Water than Puddings, tapioca, dry mix, with no added salt.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 32 times more Fiber and 86.7 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• While Puddings, tapioca, dry mix, with no added salt contain 2.9 times more Energy and 4.1 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.