Comparing Nutrients in 1 kilogram Puddings, banana, dry mix, instant VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant	0%	1%	99%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, banana, dry mix, instant	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	127% 3670kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	713% 927g	175% 228g	130g per day for Men 19-50 years
Sugars	1056% 766g	4.4% 3.2g	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	0% 0g	168% 64g	38g per day for Men 19-50 years
Protein	0% 0g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant	Boiled 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	0.83% 0.01mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.13% 0.02mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	92% 1.2mg	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	0% 0μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6% 60mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	240% 2.16mg	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	15% 1.2mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	187% 4.3mg	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	1149% 8040mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	999% 14990mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.76% 28g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, banana, dry mix, instant vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 160 times more Vitamin B1, 19.3 times more Vitamin B2, 289 times more Vitamin B3, 36.7 times more Vitamin B5, 120 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant.
• Both Puddings, banana, dry mix, instant as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Puddings, banana, dry mix, instant vs Boiled Kidney Beans:

• Puddings, banana, dry mix, instant have 5.8 times more Phosphorus and 1499 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.8 times more Calcium, 10.3 times more Copper, 18.5 times more Iron, 21 times more Magnesium, 43 times more Manganese, 27 times more Potassium, 1.4 times more Selenium, 25 times more Zinc and 23.9 times more Water than Puddings, banana, dry mix, instant.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, banana, dry mix, instant have 2.9 times more Energy, 2.9 times more Omega 6, 4.1 times more Carbohydrate and 239.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.3 times more Omega 3, more Fiber and more Protein than Puddings, banana, dry mix, instant.
• Both Puddings, banana, dry mix, instant as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.