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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%

Macro Nutrients

	Red Kidney Beans	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	116% 3370kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	49.3% 15.8g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	572% 744g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	266% 101g	38g per day for Men 19-50 years
Protein	402% 225g	180% 101g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	83% 830mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	949% 8.54mg	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	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	249% 1740mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	168% 5700mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2217% 33260mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	135% 15mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 Red Kidney Beans vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 1 kilogram of Red Kidney Beans has 24.3 times more Vitamin B1, 2 times more Vitamin B2, 3.9 times more Vitamin B3, 13.4 times more Vitamin B5, 14.7 times more Vitamin B6, more Vitamin B9, more Vitamin C and 11.2 times more Vitamin K than Puddings, chocolate flavor, low calorie, regular, dry mix.
• 1 kilogram of Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 1.7 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 2.4 times more Potassium and 1.9 times more Zinc than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix contains 1.6 times more Selenium and 277.2 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Puddings, chocolate flavor, low calorie, regular, dry mix contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has more Omega 3, 3 times more Sugars, 1.5 times more Fiber and 2.2 times more Protein than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix contains 2.8 times more Fat and 10.2 times more Saturated Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Puddings, chocolate flavor, low calorie, regular, dry mix offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 6 in one kilogram.