Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	11% 321kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	70.3% 91g	130g per day for Men 19-50 years
Sugars	10% 7.34g	94% 68g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 61.5g	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	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	3.05% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	5.5% 0.071mg	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	23% 91μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	1.32% 1.2mg	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	0.53% 0.079mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	11.5% 115mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	40.6% 0.37mg	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	62% 4.96mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	20.4% 0.47mg	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	60% 421mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	40.2% 603mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.36% 309g	7.45% 276g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Puddings, chocolate, ready-to-eat per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Puddings, chocolate, ready-to-eat:

• 14 ounces of Canned Red Kidney Beans with Liquids have 4.4 times more Vitamin B1, 4 times more Vitamin B3, 4.4 times more Vitamin B6, 7.7 times more Vitamin B9 and 6.8 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While 14 oz of Puddings, chocolate, ready-to-eat contain 1.9 times more Vitamin B5, more Vitamin B12 and 15.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Puddings, chocolate, ready-to-eat provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Puddings, chocolate, ready-to-eat:

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Copper, 1.7 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, more Selenium, 1.7 times more Sodium and 1.8 times more Zinc than Puddings, chocolate, ready-to-eat.
• While 14 oz of Puddings, chocolate, ready-to-eat contain 1.8 times more Calcium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Puddings, chocolate, ready-to-eat contain similar levels of Iron per 14 ounces.
• 14 ounces of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 25.5 times more Omega 3, more Fiber and 2.5 times more Protein than Puddings, chocolate, ready-to-eat.
• While 14 oz of Puddings, chocolate, ready-to-eat contain 1.8 times more Energy, 12.8 times more Fat, 10.1 times more Saturated Fat, 1.6 times more Carbohydrate and 9.3 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Canned Red Kidney Beans Solids and Liquids as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 6 in 14 ounces.