Comparing Nutrients in 14 ounces Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Energy	48% 1389kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 336g	187% 243g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	11.5% 8.33g	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	8.36% 3.18g	159% 60.3g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.056mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	121% 1.58mg	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	0.99% 3.97μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	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	2.1% 0.32mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Calcium	56.8% 568mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	19% 1.5mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	7.08% 0.16mg	192% 4.4mg	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	1343% 9398mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	992% 14883mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.73% 27g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Red Kidney Beans:

• 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 121.6 times more Vitamin B1, 10.2 times more Vitamin B2, 150.7 times more Vitamin B3, 16.6 times more Vitamin B5, 79.4 times more Vitamin B6, 394 times more Vitamin B9, more Vitamin C and 3.3 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Red Kidney Beans:

• 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 1.7 times more Calcium, 5.8 times more Phosphorus and 312.5 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 18.4 times more Copper, 17.6 times more Iron, 27.6 times more Magnesium, 27.1 times more Manganese, 45.3 times more Potassium, 4 times more Selenium and 27.9 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 1.7 times more Omega 6 and 1.4 times more Carbohydrate than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 7.6 times more Omega 3, 2.3 times more Sugars, 19 times more Fiber and 27.8 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6