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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17% 492kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0% 0g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	82.8% 60g	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	97% 37g	0% 0g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	15.6% 0.78mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	5.3% 4.76mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	26% 262mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	5.73% 0.052mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	0.69% 0.016mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	7.18% 266g	8.25% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Puddings, vanilla, ready-to-eat, fat free 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, fat free 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, fat free:

• 14 ounces of Boiled California Red Kidney Beans have 5.9 times more Vitamin B1, 10.4 times more Vitamin B3, 5.5 times more Vitamin B6 and 24.7 times more Vitamin B9 than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 1.4 times more Vitamin B2 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free provide similar amounts of Vitamin B5 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, fat free 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, fat free 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, fat free:

• 14 ounces of Boiled California Red Kidney Beans have 1.7 times more Calcium, 22.2 times more Copper, 8.3 times more Iron, 6.9 times more Magnesium, 79.5 times more Manganese, 2.5 times more Phosphorus, 3.9 times more Potassium and 3.7 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 1.4 times more Selenium and 47.8 times more Sodium than Boiled California Red Kidney Beans.
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 1.4 times more Energy, more Omega 3, more Fiber and 4.5 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• Both Boiled California Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Boiled California Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 6 in 14 ounces.