Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Puddings, chocolate, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Boiled California Red Kidney Beans	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	42.8% 1240kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	25.8% 8.25g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	676% 879g	130g per day for Men 19-50 years
Sugars	NA	936% 679g	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	245% 93g	95% 36g	38g per day for Men 19-50 years
Protein	163% 91g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	9.23% 0.12mg	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	185% 740μg	7.5% 30μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	66% 660mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	393% 3.54mg	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	373% 30mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	160% 3.67mg	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	196% 1370mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	69.4% 2360mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1181% 17710mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	18% 669g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Puddings, chocolate, dry mix, instant per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Puddings, chocolate, dry mix, instant:

• 1 kilogram of Boiled California Red Kidney Beans has 12.9 times more Vitamin B1, 2.3 times more Vitamin B3, 8.8 times more Vitamin B5, 8.7 times more Vitamin B6 and 24.7 times more Vitamin B9 than Puddings, chocolate, dry mix, instant.
• Both Boiled California Red Kidney Beans and Puddings, chocolate, dry mix, instant provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Puddings, chocolate, dry mix, instant:

• 1 kilogram of Boiled California Red Kidney Beans has 5.5 times more Calcium, 2.3 times more Iron, 1.9 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Puddings, chocolate, dry mix, instant.
• While 1 kg of Puddings, chocolate, dry mix, instant contains 2.1 times more Selenium and 442.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puddings, chocolate, dry mix, instant contain similar levels of Copper, Magnesium and Manganese per one kilogram.
• 1 kilogram of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.6 times more Fiber and 4 times more Protein than Puddings, chocolate, dry mix, instant.
• While 1 kg of Puddings, chocolate, dry mix, instant contains 3 times more Energy, 58.9 times more Saturated Fat and 3.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 6 in one kilogram.