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

Macros Ratio

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

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	59% 1715kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.6g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	8.38% 1.42g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	79.6% 103g	130g per day for Men 19-50 years
Sugars	425% 308g	2% 1.45g	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	43% 16.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, 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	3.78% 0.045mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.27% 0.11mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	109% 0.98mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	72.4% 1.66mg	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	536% 8033mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	8.2% 304g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans contain 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, more Vitamin C and 5.6 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Puddings, chocolate, 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 lb.

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

• Puddings, chocolate, dry mix, instant have 1.6 times more Copper, 2.3 times more Selenium and 1771 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Calcium, 1.7 times more Iron, 1.9 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Zinc and 20.9 times more Water than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Boiled All Types Kidney Beans have similar amounts of Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate, dry mix, instant have 3 times more Energy, 3.8 times more Fat, 11.3 times more Saturated Fat, 2.9 times more Omega 6, 3.9 times more Carbohydrate and 212.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Omega 3, 1.8 times more Fiber and 3.8 times more Protein than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.