Comparing Nutrients in 5 ounces Canned Kidney Beans VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	4.1% 119kcal	17.4% 505kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	85.3% 111g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.37% 0.99g	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	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	4.36% 0.057mg	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	12.8% 51μg	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	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	0.19% 0.028mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	4.8% 48mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	132% 1.2mg	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	20.7% 1.66mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	43.3% 1mg	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	18.2% 128mg	336% 2353mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	53.3% 1813mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	268% 4023mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3% 111g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Puddings, chocolate flavor, low calorie, instant, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Puddings, chocolate flavor, low calorie, instant, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 5 ounces of Canned Kidney Beans have 5.8 times more Vitamin B1, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 6 times more Vitamin B9 and 10.3 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 5 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 1.8 times more Vitamin B2 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Puddings, chocolate flavor, low calorie, instant, dry mix provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 5 ounces of Canned Kidney Beans have 18.6 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 5 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 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.
• Both Canned Kidney Beans and Puddings, chocolate flavor, low calorie, instant, dry mix contain similar levels of Zinc per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have more Omega 3 and 2.6 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 5 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 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.
• Both Canned Kidney Beans and Puddings, chocolate flavor, low calorie, instant, dry mix offer comparable quantities of Protein per five ounces.
• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 6 in five ounces.