Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Puddings, banana, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Puddings, banana, dry mix, instant	0%	1%	99%

Macro Nutrients

	Canned Kidney Beans	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Energy	29% 840kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	18.2% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	713% 927g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	1056% 766g	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	0% 0g	38g per day for Men 19-50 years
Protein	93% 52.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	0.13% 0.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	0.77% 0.01mg	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	90% 360μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Calcium	34% 340mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	23.3% 0.21mg	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	146% 11.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	4.35% 0.1mg	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	129% 900mg	1149% 8040mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	999% 14990mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	21% 780g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Puddings, banana, dry mix, instant per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Puddings, banana, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Puddings, banana, dry mix, instant:

• 1 kilogram of Canned Kidney Beans has 116 times more Vitamin B1, 17 times more Vitamin B2, 205.5 times more Vitamin B3, 23 times more Vitamin B5, 74 times more Vitamin B6 and more Vitamin B9 than Puddings, banana, dry mix, instant.
• 1 kilogram of Puddings, banana, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Puddings, banana, dry mix, instant have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Puddings, banana, dry mix, instant:

• 1 kilogram of Canned Kidney Beans has 5.7 times more Calcium, 6.4 times more Copper, 9.8 times more Iron, 13.5 times more Magnesium, 16.8 times more Manganese, 15.8 times more Potassium, 11.5 times more Zinc and 27.9 times more Water than Puddings, banana, dry mix, instant.
• While 1 kg of Puddings, banana, dry mix, instant contains 8.9 times more Phosphorus and 5.1 times more Sodium than Canned All Types Kidney Beans.
• 1 kilogram of Puddings, banana, dry mix, instant lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Canned All Types Kidney Beans as well as Puddings, banana, dry mix, instant lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 2.1 times more Omega 3, more Fiber and more Protein than Puddings, banana, dry mix, instant.
• While 1 kg of Puddings, banana, dry mix, instant contains 4.4 times more Energy, 6.4 times more Carbohydrate and 41.4 times more Sugars than Canned All Types Kidney Beans.
• 1 kilogram of Puddings, banana, dry mix, instant provide inadequate amounts of Fiber and Protein
• Both Canned All Types Kidney Beans as well as Puddings, banana, dry mix, instant provide inadequate amounts of Omega 6 in one kilogram.