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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	59% 1715kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.6g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	8.38% 1.42g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	204% 265g	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	205% 115g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.27% 0.11mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	138% 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	446% 1783μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	72.4% 1.66mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, dry mix, instant VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 1 lb of Raw Royal Red Kidney Beans contains 39 times more Vitamin B1, 4.4 times more Vitamin B2, 9 times more Vitamin B3, 31.2 times more Vitamin B5, 33 times more Vitamin B6, 131 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, dry mix, instant.
• 1 pound of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, chocolate, dry mix, instant as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Puddings, chocolate, dry mix, instant has 136.2 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 10.9 times more Calcium, 2.8 times more Copper, 6.7 times more Iron, 3.1 times more Magnesium, 3 times more Manganese, 5.6 times more Phosphorus, 5.7 times more Potassium, 1.3 times more Selenium and 4.3 times more Zinc than Puddings, chocolate, dry mix, instant.
• 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 12.7 times more Saturated Fat and 1.5 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 4.5 times more Omega 3, 6.9 times more Fiber and 11 times more Protein than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Royal Red Kidney Beans offer comparable quantities of Energy per one pound.
• Both Puddings, chocolate, dry mix, instant as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.