Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Puddings, chocolate, ready-to-eat

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	29% 840kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	39.5% 12.6g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	177% 230g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	237% 172g	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	% 18.5g	% 155g	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	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	NA	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	14% 0.18mg	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	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	3.33% 3mg	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	1.33% 0.2mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	34% 340mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	102% 0.92mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	51.3% 1.18mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21% 780g	18.8% 695g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Puddings, chocolate, ready-to-eat:

• Canned All Types Kidney Beans have 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.
• While Puddings, chocolate, ready-to-eat contain 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.
• Both Canned All Types Kidney Beans as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Puddings, chocolate, ready-to-eat:

• Canned All Types Kidney Beans have 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.
• While Puddings, chocolate, ready-to-eat contain 1.5 times more Calcium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Puddings, chocolate, ready-to-eat have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 41 times more Omega 3, more Fiber and 2.5 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 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.
• Both Canned All Types Kidney Beans as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.