Comparing Nutrients in 5 ounces California Red Kidney Beans VS Puddings, vanilla, dry mix, regular, with added oil

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Puddings, vanilla, dry mix, regular, with added oil	0%	3%	97%

Macro Nutrients

	California Red Kidney Beans	Puddings, vanilla, dry mix, regular, with added oil	Recommended Dietary Allowance
Energy	16% 468kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	4.17% 0.71g	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	101% 131g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	0% 0g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Puddings, vanilla, dry mix, regular, 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	62.5% 0.75mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	0.11% 0.006mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Puddings, vanilla, dry mix, regular, with added oil	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	3.15% 0.028mg	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	0.89% 0.071mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	0.8% 0.018mg	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	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	71.3% 1069mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Puddings, vanilla, dry mix, regular, with added oil per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Puddings, vanilla, dry mix, regular, with added oil 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, vanilla, dry mix, regular, with added oil:

• 5 ounces of California Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, 195 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, vanilla, dry mix, regular, with added oil.
• 5 ounces of Puddings, vanilla, dry mix, regular, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Puddings, vanilla, dry mix, regular, with added oil have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Puddings, vanilla, dry mix, regular, with added oil:

• 5 ounces of California Red Kidney Beans have 13 times more Calcium, 55 times more Copper, 187 times more Iron, 32 times more Magnesium, 76.9 times more Manganese, 135 times more Phosphorus, 74.5 times more Potassium, 3.6 times more Selenium and 28.3 times more Zinc than Puddings, vanilla, dry mix, regular, with added oil.
• While 5 oz of Puddings, vanilla, dry mix, regular, with added oil contain 68.5 times more Sodium than Raw California Red Kidney Beans.
• 5 ounces of Puddings, vanilla, dry mix, regular, with added oil lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.8 times more Omega 3, more Fiber and 81.2 times more Protein than Puddings, vanilla, dry mix, regular, with added oil.
• While 5 oz of Puddings, vanilla, dry mix, regular, with added oil contain 9.3 times more Omega 6 and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puddings, vanilla, dry mix, regular, with added oil offer comparable quantities of Energy per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Puddings, vanilla, dry mix, regular, with added oil provide inadequate amounts of Omega 3, Fiber and Protein