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

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	143% 4150kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	313% 100g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	642% 835g	175% 228g	130g per day for Men 19-50 years
Sugars	883% 640g	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	105% 40g	168% 64g	38g per day for Men 19-50 years
Protein	16% 9g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, 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	11% 0.13mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	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	5% 20μg	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	3.33% 3mg	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	5.33% 0.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	90% 7.2mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	1030% 7210mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	693% 10400mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.59% 22g	18% 669g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans contain 12.3 times more Vitamin B1, 2.6 times more Vitamin B3, 1.9 times more Vitamin B5, 2.9 times more Vitamin B6, 65 times more Vitamin B9, 4 times more Vitamin C and 84 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Puddings, coconut cream, dry mix, instant as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Puddings, coconut cream, dry mix, instant have 5.2 times more Phosphorus, 3.6 times more Selenium and 1040 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.4 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 4.2 times more Potassium, 3.3 times more Zinc and 30.4 times more Water than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Boiled All Types Kidney Beans have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, coconut cream, dry mix, instant have 3.3 times more Energy, 20 times more Fat, 137 times more Saturated Fat, 3.7 times more Carbohydrate and 200 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 1.6 times more Fiber and 9.6 times more Protein than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.