Comparing Nutrients in 1 kilogram Puddings, chocolate, dry mix, instant VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Canned Kidney Beans	Recommended Dietary Allowance
Energy	130% 3780kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	25.8% 8.25g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	676% 879g	112% 145g	130g per day for Men 19-50 years
Sugars	936% 679g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	95% 36g	113% 43g	38g per day for Men 19-50 years
Protein	41% 23g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	57% 0.74mg	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	7.5% 30μg	90% 360μg	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	0% 0mg	13.3% 12mg	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	4.67% 0.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	393% 3.54mg	150% 1.35mg	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	161% 13mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	73% 1.68mg	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	103% 720mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1181% 17710mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.86% 32g	21% 780g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans contain 11.6 times more Vitamin B1, 1.8 times more Vitamin B3, 5.5 times more Vitamin B5, 6.2 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C and 2.7 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Puddings, chocolate, dry mix, instant as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Puddings, chocolate, dry mix, instant vs Canned Kidney Beans:

• Puddings, chocolate, dry mix, instant have 2.6 times more Copper, 1.7 times more Magnesium, 2.2 times more Manganese, 2.8 times more Selenium, 6 times more Sodium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Calcium and 24.4 times more Water than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Canned All Types Kidney Beans have similar amounts of Iron, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, chocolate, dry mix, instant have 4.5 times more Energy, 3.2 times more Fat, 5.9 times more Saturated Fat, 3 times more Omega 6, 6.1 times more Carbohydrate and 36.7 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Omega 3 and 2.3 times more Protein than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Canned All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Puddings, chocolate, dry mix, instant as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.