Comparing Nutrients in 1 pound Puddings, chocolate, ready-to-eat, fat free VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	14.5% 422kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	79.6% 103g	130g per day for Men 19-50 years
Sugars	99% 71.4g	2% 1.45g	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	3.6% 1.36g	76.4% 29g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Boiled 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	6.8% 0.082mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	42% 0.54mg	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	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	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% 0mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17.7% 177mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	109% 0.98mg	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	96% 7.67mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	85% 1.95mg	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	35% 245mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	46.6% 699mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	9.35% 346g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, chocolate, ready-to-eat, fat free vs Boiled Kidney Beans:

• Puddings, chocolate, ready-to-eat, fat free have 1.3 times more Vitamin B2 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.9 times more Vitamin B1, 6.6 times more Vitamin B3, 1.5 times more Vitamin B5, 7.5 times more Vitamin B6, 43.3 times more Vitamin B9, more Vitamin C and 84 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Puddings, chocolate, ready-to-eat, fat free vs Boiled Kidney Beans:

• Puddings, chocolate, ready-to-eat, fat free have 1.5 times more Selenium and 154 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 5.5 times more Manganese, 2.6 times more Phosphorus, 1.9 times more Potassium and 3.3 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Boiled All Types Kidney Beans have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate, ready-to-eat, fat free have 49.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Energy, more Omega 3, 21.3 times more Fiber and 4.5 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.