Comparing Nutrients in 1 kilogram Red Kidney Beans VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Red Kidney Beans	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	116% 3370kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	22.7% 3.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	651% 847g	130g per day for Men 19-50 years
Sugars	29% 21g	12.4% 9g	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	400% 152g	21% 8g	38g per day for Men 19-50 years
Protein	402% 225g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Puddings, all flavors except chocolate, low calorie, instant, 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	507% 6.1mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	3.85% 0.05mg	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	985% 3940μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	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	14% 2.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	83% 830mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	18% 0.41mg	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	580% 4060mg	3383% 23680mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2500% 37500mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.85% 68.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Puddings, all flavors except chocolate, low calorie, instant, dry mix per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 1 kilogram of Red Kidney Beans has 121.6 times more Vitamin B1, 10.2 times more Vitamin B2, 150.7 times more Vitamin B3, 16.6 times more Vitamin B5, 79.4 times more Vitamin B6, 394 times more Vitamin B9, more Vitamin C and 3.3 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 1 kg of Puddings, all flavors except chocolate, low calorie, instant, dry mix contains more Vitamin B12 than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 1 kilogram of Red Kidney Beans has 18.4 times more Copper, 17.6 times more Iron, 27.6 times more Magnesium, 27.1 times more Manganese, 45.3 times more Potassium, 4 times more Selenium and 27.9 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 1 kg of Puddings, all flavors except chocolate, low calorie, instant, dry mix contains 1.7 times more Calcium, 5.8 times more Phosphorus and 312.5 times more Sodium than Raw Red Kidney Beans.
• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 7.6 times more Omega 3, 2.3 times more Sugars, 19 times more Fiber and 27.8 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 1 kg of Puddings, all flavors except chocolate, low calorie, instant, dry mix contains 1.7 times more Omega 6 and 1.4 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Puddings, all flavors except chocolate, low calorie, instant, dry mix offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein