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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	59% 1715kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.38% 1.42g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	78% 102g	130g per day for Men 19-50 years
Sugars	425% 308g	NA	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	111% 42g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Boiled California 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	3.78% 0.045mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.27% 0.11mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	36.3% 0.47mg	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	84% 336μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	72.4% 1.66mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	536% 8033mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled California Red Kidney Beans contains 12.9 times more Vitamin B1, 2.3 times more Vitamin B3, 8.8 times more Vitamin B5, 8.7 times more Vitamin B6 and 24.7 times more Vitamin B9 than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Boiled California Red Kidney Beans 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 and Vitamin B9
• Both Puddings, chocolate, dry mix, instant as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Puddings, chocolate, dry mix, instant has 1.2 times more Copper, 2.1 times more Selenium and 442.8 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 5.5 times more Calcium, 2.3 times more Iron, 1.9 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Boiled California Red Kidney Beans contain similar levels of Magnesium and Manganese 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 Puddings, chocolate, dry mix, instant has 3 times more Energy, 58.9 times more Saturated Fat and 3.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.6 times more Fiber and 4 times more Protein than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.