Comparing Nutrients in 1 pound Puddings, chocolate, ready-to-eat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.2% 644kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	18% 5.73g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.3% 104g	209% 271g	130g per day for Men 19-50 years
Sugars	107% 78g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 70.3g	NA	g per day for Men 19-50 years
Fiber	0% 0g	297% 113g	38g per day for Men 19-50 years
Protein	17% 9.5g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	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	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	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	9.37% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 231mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	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	72% 5.76mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	36.3% 254mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	8.5% 315g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, chocolate, ready-to-eat vs California Red Kidney Beans:

• Puddings, chocolate, ready-to-eat have more Vitamin A and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 22 times more Vitamin B1, 3 times more Vitamin B2, 16.7 times more Vitamin B3, 3.2 times more Vitamin B5, 22.1 times more Vitamin B6, 131.3 times more Vitamin B9 and 15 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Puddings, chocolate, ready-to-eat vs California Red Kidney Beans:

• Puddings, chocolate, ready-to-eat have 13.8 times more Sodium and 5.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Calcium, 12 times more Copper, 7.4 times more Iron, 8.9 times more Magnesium, 8.5 times more Manganese, 7.2 times more Phosphorus, 8.1 times more Potassium, more Selenium and 7.5 times more Zinc than Puddings, chocolate, ready-to-eat.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate, ready-to-eat have 18.4 times more Fat and 35.1 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Energy, 42 times more Omega 3, 2.6 times more Carbohydrate, more Fiber and 11.7 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.