Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Puddings, vanilla, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	17% 492kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	12.6% 4.03g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	69% 89.7g	130g per day for Men 19-50 years
Sugars	NA	93% 67.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 60.3g	g per day for Men 19-50 years
Fiber	97% 37g	0% 0g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	5.8% 0.075mg	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	73.4% 294μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0.88% 0.79mg	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	NA	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	26% 262mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	7.94% 0.071mg	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	148% 12mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	1.9% 0.044mg	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	77.7% 544mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	7.18% 266g	7.7% 284g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Puddings, vanilla, ready-to-eat per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Puddings, vanilla, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Puddings, vanilla, ready-to-eat:

• 14 ounces of Boiled California Red Kidney Beans have 6.8 times more Vitamin B1, 9.5 times more Vitamin B3, 1.4 times more Vitamin B5, 5.5 times more Vitamin B6 and 37 times more Vitamin B9 than Puddings, vanilla, ready-to-eat.
• While 14 oz of Puddings, vanilla, ready-to-eat contain more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puddings, vanilla, ready-to-eat provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• 14 ounces of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Puddings, vanilla, ready-to-eat:

• 14 ounces of Boiled California Red Kidney Beans have 1.3 times more Calcium, 16.1 times more Copper, 33.1 times more Iron, 12 times more Magnesium, 28.9 times more Manganese, 3.3 times more Phosphorus, 6.4 times more Potassium, more Selenium and 5.4 times more Zinc than Puddings, vanilla, ready-to-eat.
• While 14 oz of Puddings, vanilla, ready-to-eat contain 43 times more Sodium than Boiled California Red Kidney Beans.
• 14 ounces of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have more Omega 3, more Fiber and 6.3 times more Protein than Puddings, vanilla, ready-to-eat.
• While 14 oz of Puddings, vanilla, ready-to-eat contain 42 times more Fat and 72.6 times more Saturated Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puddings, vanilla, ready-to-eat offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Boiled California Red Kidney Beans as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 6 in 14 ounces.