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

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	121% 3500kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	651% 847g	449% 583g	130g per day for Men 19-50 years
Sugars	12.4% 9g	NA	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	21% 8g	655% 249g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.88% 0.14mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	305% 3.96mg	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	2.5% 10μg	983% 3930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50% 45mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	143% 1430mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	1111% 10mg	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	47.5% 3.8mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	482% 11mg	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	3383% 23680mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2500% 37500mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	3.2% 119g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix has more Vitamin B12 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 78 times more Vitamin B1, 11.4 times more Vitamin B2, 150.4 times more Vitamin B3, 16.6 times more Vitamin B5, 79.2 times more Vitamin B6, 393 times more Vitamin B9 and more Vitamin C than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 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 and Vitamin C
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix has 5.8 times more Phosphorus and 288.5 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 26.3 times more Copper, 22.9 times more Iron, 27.6 times more Magnesium, 27 times more Manganese, 44.9 times more Potassium, 4 times more Selenium and 26.6 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Royal Red Kidney Beans contain similar levels of Calcium per one kilogram.
• 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 Puddings, all flavors except chocolate, low calorie, instant, dry mix has 4 times more Omega 6 and 1.5 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 3.2 times more Omega 3, 31.1 times more Fiber and 31.3 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Royal Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6