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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	130% 3780kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	25.8% 8.25g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	676% 879g	175% 228g	130g per day for Men 19-50 years
Sugars	936% 679g	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	95% 36g	195% 74g	38g per day for Men 19-50 years
Protein	41% 23g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Boiled 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	8.33% 0.1mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	7.5% 30μg	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	393% 3.54mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1181% 17710mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.86% 32g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, dry mix, instant VS Boiled Red Kidney Beans per 1 kg

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

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

• 1 kg of Boiled Red Kidney Beans contains 16 times more Vitamin B1, 2.5 times more Vitamin B3, 8.8 times more Vitamin B5, 10 times more Vitamin B6, 43.3 times more Vitamin B9 and 5.6 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Puddings, chocolate, dry mix, instant as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Puddings, chocolate, dry mix, instant has 1.5 times more Copper, 2.1 times more Selenium and 885.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.3 times more Calcium, 2.3 times more Iron, 1.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Boiled Red Kidney Beans contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, chocolate, dry mix, instant has 3 times more Energy, 11.5 times more Saturated Fat, 3.9 times more Carbohydrate and 212.1 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4.9 times more Omega 3, 2.1 times more Fiber and 3.8 times more Protein than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.