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

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	20% 576kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	8.9% 8.6g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	8.38% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	307% 399g	130g per day for Men 19-50 years
Sugars	2% 1.45g	425% 308g	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	88.3% 33.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	4.2% 0.054mg	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	147% 590μg	3.4% 13.6μg	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	6.05% 5.44mg	0% 0mg	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	0.91% 0.14mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	12.7% 127mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	178% 1.6mg	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	167% 13.3mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	72.4% 1.66mg	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	92% 644mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	536% 8033mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.39% 14.5g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Red Kidney Beans has 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 Boiled Red Kidney Beans and Puddings, chocolate, dry mix, instant provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 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.
• While 1 lb of Puddings, chocolate, dry mix, instant contains 1.5 times more Copper, 2.1 times more Selenium and 885.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puddings, chocolate, dry mix, instant contain similar levels of Magnesium per one pound.
• 1 pound of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 4.9 times more Omega 3, 2.1 times more Fiber and 3.8 times more Protein than Puddings, chocolate, dry mix, instant.
• While 1 lb of Puddings, chocolate, dry mix, instant contains 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.
• Both Boiled Red Kidney Beans as well as Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 6 in one pound.