Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Puddings, chocolate flavor, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%

Macro Nutrients

	Boiled Red Kidney Beans	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	43.8% 1270kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	49.3% 15.8g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	572% 744g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	9.66% 7g	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	195% 74g	266% 101g	38g per day for Men 19-50 years
Protein	155% 86.7g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Puddings, chocolate flavor, low calorie, regular, dry mix	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	20.8% 0.27mg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	28% 280mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	949% 8.54mg	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	368% 29.4mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	386% 8.87mg	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	203% 1420mg	249% 1740mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	168% 5700mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2217% 33260mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	135% 15mg	11mg per day for Men 19-50 years
Water	18% 669g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Puddings, chocolate flavor, low calorie, regular, dry mix per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 1 kilogram of Boiled Red Kidney Beans has 6.4 times more Vitamin B1, 3.8 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin B9 and 16.8 times more Vitamin K than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix contains 1.8 times more Vitamin B2 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puddings, chocolate flavor, low calorie, regular, dry mix provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix contains 1.8 times more Calcium, 3.5 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium, 4.3 times more Selenium, 1663 times more Sodium and 1.4 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puddings, chocolate flavor, low calorie, regular, dry mix contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has more Omega 3 than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix contains 2.9 times more Energy, 6 times more Fat, 21.9 times more Saturated Fat, 3.3 times more Carbohydrate and 1.4 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puddings, chocolate flavor, low calorie, regular, dry mix offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 6 in one kilogram.