Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Puddings, chocolate, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	42.8% 1240kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	217% 158g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	163% 91g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	12.3% 0.16mg	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	62.5% 1.5μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	66% 660mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	92% 0.83mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	34% 0.78mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	18% 669g	20.6% 762g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Puddings, chocolate, ready-to-eat, fat free per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Puddings, chocolate, ready-to-eat, fat free 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, ready-to-eat, fat free:

• 1 kilogram of Boiled California Red Kidney Beans has 7.2 times more Vitamin B1, 6.2 times more Vitamin B3, 1.5 times more Vitamin B5, 6.5 times more Vitamin B6 and 24.7 times more Vitamin B9 than Puddings, chocolate, ready-to-eat, fat free.
• While 1 kg of Puddings, chocolate, ready-to-eat, fat free contains more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puddings, chocolate, ready-to-eat, fat free provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Puddings, chocolate, ready-to-eat, fat free:

• 1 kilogram of Boiled California Red Kidney Beans has 1.7 times more Calcium, 3.5 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 4.1 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium and 2.9 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While 1 kg of Puddings, chocolate, ready-to-eat, fat free contains 1.3 times more Selenium and 38.5 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Energy, more Omega 3, 31 times more Fiber and 4.7 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Boiled California Red Kidney Beans and Puddings, chocolate, ready-to-eat, fat free offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Boiled California Red Kidney Beans as well as Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 6 in one kilogram.