Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Puddings, tapioca, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	6.06% 176kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	NA	27.7% 20g	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	34.7% 13g	0% 0g	38g per day for Men 19-50 years
Protein	23% 13g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	2.2% 0.028mg	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	26.2% 105μg	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18.3% 0.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.47% 0.43mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	9.36% 94mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	2.83% 0.026mg	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	53% 4.22mg	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	0.68% 0.016mg	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	27.7% 194mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.92% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Puddings, tapioca, ready-to-eat, fat free per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Puddings, tapioca, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Puddings, tapioca, ready-to-eat, fat free:

• 5 ounces of Boiled California Red Kidney Beans have 9.9 times more Vitamin B1, 5.3 times more Vitamin B3, 7.3 times more Vitamin B5, 5.2 times more Vitamin B6 and 37 times more Vitamin B9 than Puddings, tapioca, ready-to-eat, fat free.
• While 5 oz of Puddings, tapioca, ready-to-eat, fat free contain more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puddings, tapioca, ready-to-eat, fat free provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Puddings, tapioca, ready-to-eat, fat free:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Calcium, 16.1 times more Copper, 27.1 times more Iron, 9.6 times more Magnesium, 28.9 times more Manganese, 2.1 times more Phosphorus, 6 times more Potassium, more Selenium and 5.1 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While 5 oz of Puddings, tapioca, ready-to-eat, fat free contain 46.8 times more Sodium than Boiled California Red Kidney Beans.
• 5 ounces of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Energy, more Omega 3, more Fiber and 6.3 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Boiled California Red Kidney Beans and Puddings, tapioca, ready-to-eat, fat free offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Boiled California Red Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 6 in five ounces.