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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Canned Kidney Beans	Recommended Dietary Allowance
Energy	55.7% 1615kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	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	273% 355g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	73% 27.7g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	43% 24g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	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	7.56% 0.091mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	6.8% 27.2μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	0.6% 0.091mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	57% 572mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	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	176% 14mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	1076% 7530mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	171% 5801mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	858% 12873mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.51% 19g	9.57% 354g	3700g per day for Men 19-50 years

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

• Puddings, chocolate flavor, low calorie, instant, dry mix have 1.8 times more Vitamin B2 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.8 times more Vitamin B1, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 10.3 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 1 lb.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix 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 flavor, low calorie, instant, dry mix vs Canned Kidney Beans:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 3.7 times more Calcium, 6.2 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 4.2 times more Manganese, 18.4 times more Phosphorus, 5.4 times more Potassium, 4.3 times more Selenium and 9.6 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 18.6 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Canned All Types Kidney Beans have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 4.2 times more Energy, 4 times more Fat, 7 times more Saturated Fat, 5.4 times more Carbohydrate and 1.4 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 2.6 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Canned All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.