Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Puddings, tapioca, dry mix, with no added salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Boiled Kidney Beans	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	NA	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	725% 943g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	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	168% 64g	5.26% 2g	38g per day for Men 19-50 years
Protein	155% 86.7g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	24.6% 0.32mg	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	325% 1300μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	35% 350mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	32.2% 0.29mg	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	278% 22mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	14.3% 0.33mg	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	197% 1380mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	18% 669g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Puddings, tapioca, dry mix, with no added salt:

• Boiled All Types Kidney Beans have 160 times more Vitamin B1, 9.7 times more Vitamin B2, 144.5 times more Vitamin B3, 14.7 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Boiled All Types Kidney Beans as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Puddings, tapioca, dry mix, with no added salt:

• Boiled All Types Kidney Beans have 8.8 times more Calcium, 7.4 times more Copper, 18.5 times more Iron, 21 times more Magnesium, 13 times more Manganese, 34.5 times more Phosphorus, 81 times more Potassium, 11 times more Selenium, 12.5 times more Zinc and 16.7 times more Water than Puddings, tapioca, dry mix, with no added salt.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 32 times more Fiber and 86.7 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• While Puddings, tapioca, dry mix, with no added salt contain 2.9 times more Energy and 4.1 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.