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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Canned Kidney Beans	Recommended Dietary Allowance
Energy	59% 1715kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.6g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	8.38% 1.42g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	425% 308g	11.6% 8.4g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	43% 16.3g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.27% 0.11mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	26% 0.34mg	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	3.4% 13.6μg	41% 163μg	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	6.05% 5.44mg	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	2.1% 0.32mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	68% 0.61mg	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	73% 5.85mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	72.4% 1.66mg	33% 0.76mg	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	46.7% 327mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	536% 8033mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	9.57% 354g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans contain 11.6 times more Vitamin B1, 1.8 times more Vitamin B3, 5.5 times more Vitamin B5, 6.2 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C and 2.7 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Puddings, chocolate, dry mix, instant as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Puddings, chocolate, dry mix, instant have 2.6 times more Copper, 1.7 times more Magnesium, 2.2 times more Manganese, 2.8 times more Selenium, 6 times more Sodium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Calcium and 24.4 times more Water than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Canned All Types Kidney Beans have similar amounts of Iron, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate, dry mix, instant have 4.5 times more Energy, 3.2 times more Fat, 5.9 times more Saturated Fat, 3 times more Omega 6, 6.1 times more Carbohydrate and 36.7 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Omega 3 and 2.3 times more Protein than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Canned All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Puddings, chocolate, dry mix, instant as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.