Comparing Nutrients in 1 kilogram Puddings, vanilla, dry mix, regular VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, dry mix, regular	0%	1%	99%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, vanilla, dry mix, regular	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	131% 3790kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	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	719% 935g	175% 228g	130g per day for Men 19-50 years
Sugars	1094% 793g	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	15.8% 6g	195% 74g	38g per day for Men 19-50 years
Protein	5.36% 3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, dry mix, regular	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	0% 0mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.063% 0.01mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	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	0% 0mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, dry mix, regular	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	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	10% 0.8mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	3.48% 0.08mg	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	2.86% 20mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	409% 6130mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	1.05% 39g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, vanilla, dry mix, regular VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, vanilla, dry mix, regular 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, vanilla, dry mix, regular vs Boiled Red Kidney Beans:

• 1 kg of Boiled Red Kidney Beans contains more Vitamin B1, 4.5 times more Vitamin B2, 578 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin K than Puddings, vanilla, dry mix, regular.
• 1 kilogram of Puddings, vanilla, dry mix, regular have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Puddings, vanilla, dry mix, regular 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, vanilla, dry mix, regular vs Boiled Red Kidney Beans:

• 1 kilogram of Puddings, vanilla, dry mix, regular has 306.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.6 times more Calcium, 11.5 times more Copper, 36.8 times more Iron, more Magnesium, 59.6 times more Manganese, 71 times more Phosphorus, 20.2 times more Potassium, 1.3 times more Selenium and 53.5 times more Zinc than Puddings, vanilla, dry mix, regular.
• 1 kilogram of Puddings, vanilla, dry mix, regular lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, vanilla, dry mix, regular has 3 times more Energy, 4.1 times more Carbohydrate and 247.9 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 16.8 times more Omega 3, 12.3 times more Fiber and 28.9 times more Protein than Puddings, vanilla, dry mix, regular.
• 1 kilogram of Puddings, vanilla, dry mix, regular provide inadequate amounts of Omega 3, Fiber and Protein
• Both Puddings, vanilla, dry mix, regular as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.