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

Macros Ratio

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

Macro Nutrients

	Puddings, chocolate, dry mix, instant	California Red Kidney Beans	Recommended Dietary Allowance
Energy	59% 1715kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.6g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	8.38% 1.42g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.27% 0.11mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	72.4% 1.66mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	536% 8033mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 52.9 times more Vitamin B1, 4 times more Vitamin B2, 8.8 times more Vitamin B3, 31.2 times more Vitamin B5, 33.1 times more Vitamin B6, 131.3 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Puddings, chocolate, dry mix, instant have 161 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.3 times more Calcium, 3.1 times more Copper, 7.2 times more Iron, 3.6 times more Magnesium, 2.7 times more Manganese, 5.6 times more Phosphorus, 6.3 times more Potassium, 1.3 times more Selenium and 4.1 times more Zinc than Puddings, chocolate, dry mix, instant.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate, dry mix, instant have 7.6 times more Fat, 22.9 times more Saturated Fat, 5.8 times more Omega 6 and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Omega 3, 6.9 times more Fiber and 10.6 times more Protein than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Puddings, chocolate, dry mix, instant as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.