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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 564kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	94% 68g	10% 7.34g	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	% 61.5g	% 7.34g	g per day for Men 19-50 years
Fiber	0% 0g	45% 17g	38g per day for Men 19-50 years
Protein	15% 8.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	22.6% 0.29mg	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	2.98% 12μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	8.2% 1.23mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	59.5% 0.54mg	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	63% 5.04mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	29% 0.67mg	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	31.8% 222mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	7.45% 276g	8.37% 310g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, more Vitamin B12 and 15.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.8 times more Vitamin B1, 3.3 times more Vitamin B3, 4.1 times more Vitamin B6, 12 times more Vitamin B9, 4 times more Vitamin C and 6.8 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 14 oz.

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

• Puddings, chocolate, ready-to-eat have 1.5 times more Calcium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, more Selenium, 1.9 times more Sodium and 1.4 times more Zinc than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Canned All Types Kidney Beans have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, ready-to-eat have 1.7 times more Energy, 7.7 times more Fat, 9 times more Saturated Fat, 1.6 times more Carbohydrate and 9.3 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 41 times more Omega 3, more Fiber and 2.5 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.