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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Red Kidney Beans	Recommended Dietary Allowance
Energy	130% 3780kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	25.8% 8.25g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	676% 879g	471% 613g	130g per day for Men 19-50 years
Sugars	936% 679g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	41% 23g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	305% 3.97mg	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	985% 3940μg	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	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	4.67% 0.7mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	393% 3.54mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	483% 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	103% 720mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1181% 17710mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.86% 32g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, dry mix, instant VS 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 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 Red Kidney Beans:

• 1 kg of Raw Red Kidney Beans contains 60.8 times more Vitamin B1, 3.9 times more Vitamin B2, 9 times more Vitamin B3, 31.2 times more Vitamin B5, 33.1 times more Vitamin B6, 131.3 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• 1 kilogram of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Puddings, chocolate, dry mix, instant as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Puddings, chocolate, dry mix, instant has 147.6 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.9 times more Calcium, 2 times more Copper, 5.2 times more Iron, 3.1 times more Magnesium, 3 times more Manganese, 5.6 times more Phosphorus, 5.8 times more Potassium, 1.3 times more Selenium and 4.5 times more Zinc than Puddings, chocolate, dry mix, instant.
• 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 5.4 times more Saturated Fat, 1.4 times more Carbohydrate and 32.3 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 10.5 times more Omega 3, 4.2 times more Fiber and 9.8 times more Protein than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• Both Puddings, chocolate, dry mix, instant as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.