Comparing Nutrients in 1 pound Puddings, vanilla, dry mix, instant VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, dry mix, instant	0%	1%	99%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Puddings, vanilla, dry mix, instant	Canned Kidney Beans	Recommended Dietary Allowance
Energy	59% 1710kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	6.12% 1.96g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	324% 421g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	581% 421g	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	0% 0g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	0% 0g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, dry mix, instant	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.76% 0.009mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.17% 0.027mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.36% 0.12mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	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	0% 0μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	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	0.38% 0.45μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, dry mix, instant	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	0.57% 0.045mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	457% 3198mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	1.6% 54.4mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	423% 6350mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, vanilla, dry mix, instant vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 58 times more Vitamin B1, 1.8 times more Vitamin B2, 68.5 times more Vitamin B3, 5.3 times more Vitamin B5, 37 times more Vitamin B6, more Vitamin B9, more Vitamin C and 41 times more Vitamin K than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant 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, vanilla, dry mix, instant vs Canned Kidney Beans:

• Puddings, vanilla, dry mix, instant have 7.8 times more Phosphorus and 4.7 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Calcium, 1.5 times more Copper, 117 times more Iron, 27 times more Magnesium, more Manganese, 19.8 times more Potassium, 1.3 times more Selenium, 7.7 times more Zinc and 30 times more Water than Puddings, vanilla, dry mix, instant.

Comparison of macro-nutrients per 1 pound:

• Puddings, vanilla, dry mix, instant have 4.5 times more Energy, 3.1 times more Saturated Fat, 6.4 times more Carbohydrate and 50.2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 82 times more Omega 3, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.