Comparing Nutrients in 14 ounces Puddings, chocolate flavor, low calorie, instant, dry mix VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	48.7% 1413kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	69.6% 90g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	1.75% 1.27g	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	63.7% 24.2g	67% 25.4g	38g per day for Men 19-50 years
Protein	37.6% 21g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Boiled 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	6.6% 0.079mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	36.6% 0.48mg	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	5.95% 24μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.53% 0.079mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	50% 500mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	95% 0.86mg	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	154% 12.3mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	74.2% 1.7mg	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	941% 6588mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	149% 5076mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	751% 11264mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix vs Boiled Kidney Beans:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 1.6 times more Vitamin B2 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8 times more Vitamin B1, 1.4 times more Vitamin B3, 4 times more Vitamin B5, 3 times more Vitamin B6, 21.7 times more Vitamin B9, more Vitamin C and 21 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Puddings, chocolate flavor, low calorie, instant, dry mix vs Boiled Kidney Beans:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 3.6 times more Calcium, 3.9 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 12 times more Phosphorus, 3.2 times more Potassium, 3.5 times more Selenium and 2838 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Zinc and 15.9 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 2.8 times more Energy, 4.8 times more Fat, 13.5 times more Saturated Fat and 3.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 and 1.6 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Boiled All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.