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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Red Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 564kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	5.32% 0.9g	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	187% 243g	130g per day for Men 19-50 years
Sugars	94% 68g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 61.5g	NA	g per day for Men 19-50 years
Fiber	0% 0g	159% 60.3g	38g per day for Men 19-50 years
Protein	15% 8.3g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	2.98% 12μg	391% 1564μg	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	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	8.2% 1.23mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	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	63% 5.04mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	31.8% 222mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	101% 11mg	11mg per day for Men 19-50 years
Water	7.45% 276g	1.26% 46.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Puddings, chocolate, ready-to-eat 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, chocolate, ready-to-eat vs Red Kidney Beans:

• 14 ounces of Puddings, chocolate, ready-to-eat have more Vitamin B12 and 1.5 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 25.3 times more Vitamin B1, 3 times more Vitamin B2, 17.2 times more Vitamin B3, 3.2 times more Vitamin B5, 22.1 times more Vitamin B6, 131.3 times more Vitamin B9, 15 times more Vitamin C and 9.3 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• 14 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Puddings, chocolate, ready-to-eat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Puddings, chocolate, ready-to-eat have 12.7 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.6 times more Calcium, 7.6 times more Copper, 5.3 times more Iron, 7.7 times more Magnesium, 9.4 times more Manganese, 7.3 times more Phosphorus, 7.4 times more Potassium, more Selenium and 8.2 times more Zinc than Puddings, chocolate, ready-to-eat.
• 14 ounces of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, chocolate, ready-to-eat have 4.3 times more Fat, 8.2 times more Saturated Fat and 8.2 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.4 times more Energy, 179 times more Omega 3, 2.7 times more Carbohydrate, more Fiber and 10.8 times more Protein than Puddings, chocolate, ready-to-eat.
• 14 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Puddings, chocolate, ready-to-eat as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.