Comparing Nutrients in 1 pound Puddings, tapioca, ready-to-eat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	20.3% 590kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.36g	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	1.92% 0.33g	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	75.7% 98g	79.6% 103g	130g per day for Men 19-50 years
Sugars	93% 67.6g	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	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	% 57g	NA	g per day for Men 19-50 years
Fiber	0% 0g	76.4% 29g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	9.07% 0.11mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.29mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	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	39.7% 0.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	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	4.54% 0.68mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	32.2% 322mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	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	6.24% 0.5mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	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	39% 272mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	8.8% 326g	8.2% 304g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat have 1.7 times more Vitamin B2, more Vitamin B12 and 5 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Vitamin B1, 8.9 times more Vitamin B3, 5 times more Vitamin B6, 43.3 times more Vitamin B9, 4 times more Vitamin C and 21 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Puddings, tapioca, ready-to-eat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Puddings, tapioca, ready-to-eat have 2 times more Calcium and 145 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12 times more Copper, 20.2 times more Iron, 7 times more Magnesium, 39.1 times more Manganese, 2.3 times more Phosphorus, 4.4 times more Potassium, more Selenium and 4.5 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, tapioca, ready-to-eat have 7.8 times more Fat, 13.2 times more Saturated Fat and 46.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, more Fiber and 4.4 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Puddings, tapioca, ready-to-eat as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.