Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Boiled Red Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	6.2% 180kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	25% 32.6g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	33.6% 24.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	0% 0g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	1.1% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	1.96% 0.026mg	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	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	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	0.28% 0.043mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	14.5% 0.13mg	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	52% 4.17mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	7.27% 0.17mg	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	28.8% 201mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	14.4% 215mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.66% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Puddings, chocolate, ready-to-eat per 5 oz

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

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

• 5 ounces of Boiled Red Kidney Beans have 6.7 times more Vitamin B1, 4.7 times more Vitamin B3, 6.7 times more Vitamin B6, 43.3 times more Vitamin B9 and 14 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While 5 oz of Puddings, chocolate, ready-to-eat contain more Vitamin B12 and 10.3 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puddings, chocolate, ready-to-eat provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Puddings, chocolate, ready-to-eat:

• 5 ounces of Boiled Red Kidney Beans have 2.6 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium, more Selenium and 3.1 times more Zinc than Puddings, chocolate, ready-to-eat.
• While 5 oz of Puddings, chocolate, ready-to-eat contain 1.8 times more Calcium and 76 times more Sodium than Boiled Red Kidney Beans.
• 5 ounces of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 84 times more Omega 3, more Fiber and 4.1 times more Protein than Puddings, chocolate, ready-to-eat.
• While 5 oz of Puddings, chocolate, ready-to-eat contain 9.2 times more Fat, 17.5 times more Saturated Fat and 53.7 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puddings, chocolate, ready-to-eat offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Red Kidney Beans as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 6 in five ounces.