Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Boiled Kidney Beans	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	6.2% 180kcal	19% 547kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	97% 126g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	24% 9.07g	0% 0g	38g per day for Men 19-50 years
Protein	22% 12.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	0.018% 0.003mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	0.17% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	0.11% 0.001mg	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	46% 184μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	3.3% 0.03mg	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	39.3% 3.15mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	0.62% 0.014mg	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	28% 196mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	142% 2125mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Puddings, banana, dry mix, instant, with added oil:

• Boiled All Types Kidney Beans have 160 times more Vitamin B1, 19.3 times more Vitamin B2, 289 times more Vitamin B3, 36.7 times more Vitamin B5, 120 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• Both Boiled All Types Kidney Beans as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Puddings, banana, dry mix, instant, with added oil:

• Boiled All Types Kidney Beans have 5.8 times more Calcium, 10.3 times more Copper, 18.5 times more Iron, 21 times more Magnesium, 43 times more Manganese, 27 times more Potassium, 1.4 times more Selenium, 25 times more Zinc and 23.9 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 5.8 times more Phosphorus and 1499 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Omega 3, more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 3 times more Energy, 8.8 times more Fat, 10.8 times more Saturated Fat, 18.4 times more Omega 6 and 3.9 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.