Comparing Nutrients in 1 pound Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Navy Beans	26%	4%	70%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Navy Beans	Recommended Dietary Allowance
Energy	54.7% 1588kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	295% 384g	212% 276g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	24.3% 17.6g	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	0% 0g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	183% 69.4g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	181% 101g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	293% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.4% 0.064mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	149% 1.94mg	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	1.13% 4.54μg	413% 1651μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	2.4% 0.36mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Navy Beans	Recommended Dietary Allowance
Calcium	65% 649mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	420% 3.8mg	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	21.5% 1.72mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	280% 6.43mg	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	1534% 10741mg	264% 1846mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	158% 5375mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	1134% 17010mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Navy Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Puddings, all flavors except chocolate, low calorie, instant, dry mix versus 1 lb of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Navy Beans:

• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix has more Vitamin B12 than Navy Beans.
• While 1 lb of Raw Navy Beans contains 155 times more Vitamin B1, 7.8 times more Vitamin B2, 156.3 times more Vitamin B3, 15.8 times more Vitamin B5, 85.6 times more Vitamin B6, 364 times more Vitamin B9 and 1.5 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 1 pound of Navy Beans have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Navy Beans:

• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix has 5.8 times more Phosphorus and 750 times more Sodium than Navy Beans.
• While 1 lb of Raw Navy Beans contains 21.9 times more Copper, 14.4 times more Iron, 35 times more Magnesium, 34.6 times more Manganese, 39.5 times more Potassium, 13.8 times more Selenium and 36.5 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Navy Beans contain similar levels of Calcium per one pound.
• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix has 1.4 times more Carbohydrate than Navy Beans.
• While 1 lb of Raw Navy Beans contains 11.4 times more Omega 3, 4.3 times more Sugars, 19.1 times more Fiber and 27.6 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Navy Beans offer comparable quantities of Energy per one pound.
• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein
• 1 pound of Navy Beans provide inadequate amounts of Omega 6