Comparing Nutrients in 5 ounces California Red Kidney Beans VS Puddings, chocolate, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Puddings, chocolate, dry mix, regular	3%	5%	92%

Macro Nutrients

	California Red Kidney Beans	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Energy	16% 468kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	97% 127g	130g per day for Men 19-50 years
Sugars	NA	84% 60.8g	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	93% 35.3g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	2.92% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	1.74% 0.023mg	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	140% 558μg	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Calcium	27.6% 276mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	81.6% 0.73mg	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	166% 13.3mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Puddings, chocolate, dry mix, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Puddings, chocolate, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Puddings, chocolate, dry mix, regular:

• 5 ounces of California Red Kidney Beans have 35.3 times more Vitamin B1, 3.1 times more Vitamin B2, 6.2 times more Vitamin B3, 22.3 times more Vitamin B5, 24.8 times more Vitamin B6, 98.5 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, dry mix, regular.
• 5 ounces of Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Puddings, chocolate, dry mix, regular:

• 5 ounces of California Red Kidney Beans have 3.7 times more Calcium, 2.1 times more Copper, 5.1 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 4.6 times more Phosphorus, 7.1 times more Potassium and 2.8 times more Zinc than Puddings, chocolate, dry mix, regular.
• While 5 oz of Puddings, chocolate, dry mix, regular contain 43.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puddings, chocolate, dry mix, regular contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have more Omega 3, 5.5 times more Fiber and 9.4 times more Protein than Puddings, chocolate, dry mix, regular.
• While 5 oz of Puddings, chocolate, dry mix, regular contain 8.4 times more Fat, 34.3 times more Saturated Fat and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puddings, chocolate, dry mix, regular offer comparable quantities of Energy per five ounces.
• 5 ounces of Puddings, chocolate, dry mix, regular provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Puddings, chocolate, dry mix, regular provide inadequate amounts of Omega 6 in five ounces.