Comparing Nutrients in 14 ounces Royal Red Kidney Beans VS Puddings, tapioca, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Royal Red Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	45% 1306kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	65% 84.6g	130g per day for Men 19-50 years
Sugars	NA	77.6% 56.3g	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	260% 99g	0% 0g	38g per day for Men 19-50 years
Protein	180% 101g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.2% 8.36mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	6.1% 0.079mg	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	390% 1560μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	51.3% 1.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 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	NA	0.26% 0.04mg	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

	Royal Red Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	52% 520mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	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	432% 34.5mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	230% 1611mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	157% 5342mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	49.5% 742mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	8.18% 303g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Puddings, tapioca, ready-to-eat, fat free per 14 oz

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

Lets compare vitamin content per 14 ounces of Royal Red Kidney Beans vs Puddings, tapioca, ready-to-eat, fat free:

• 14 ounces of Royal Red Kidney Beans have 30 times more Vitamin B1, 3.2 times more Vitamin B2, 20.9 times more Vitamin B3, 26 times more Vitamin B5, 19.8 times more Vitamin B6, 196.5 times more Vitamin B9 and 15 times more Vitamin C than Puddings, tapioca, ready-to-eat, fat free.
• While 14 oz of Puddings, tapioca, ready-to-eat, fat free contain more Vitamin B12 than Raw Royal Red Kidney Beans.
• 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• 14 ounces of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Royal Red Kidney Beans vs Puddings, tapioca, ready-to-eat, fat free:

• 14 ounces of Royal Red Kidney Beans have 2.5 times more Calcium, 55.6 times more Copper, 79.1 times more Iron, 27.6 times more Magnesium, 100.8 times more Manganese, 6.2 times more Phosphorus, 19.2 times more Potassium, more Selenium and 15.6 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While 14 oz of Puddings, tapioca, ready-to-eat, fat free contain 14.4 times more Sodium and 6.4 times more Water than Raw Royal Red Kidney Beans.
• 14 ounces of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Royal Red Kidney Beans have 3.5 times more Energy, more Omega 3, 2.7 times more Carbohydrate, more Fiber and 17.6 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• 14 ounces of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Raw Royal Red Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 6 in 14 ounces.