Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Puddings, coconut cream, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Puddings, coconut cream, dry mix, regular	1%	24%	75%

Macro Nutrients

	Boiled Red Kidney Beans	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Energy	6.2% 180kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	50.3% 16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0% 0g	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	89.2% 116g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	157% 114g	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	27.6% 10.5g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	22% 12.3g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Puddings, coconut cream, 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	19% 0.23mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	0.9% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.45% 0.071mg	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	0.71% 2.83μg	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	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	22.5% 0.2mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	28.5% 0.65mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	64.4% 967mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.14% 5.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Puddings, coconut cream, dry mix, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Puddings, coconut cream, dry mix, regular 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, coconut cream, dry mix, regular:

• 5 ounces of Boiled Red Kidney Beans have 16 times more Vitamin B1, 2 times more Vitamin B2, 5.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 65 times more Vitamin B9 and 84 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• 5 ounces of Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Puddings, coconut cream, dry mix, regular:

• 5 ounces of Boiled Red Kidney Beans have 3.5 times more Calcium, 1.7 times more Copper, 5.2 times more Iron, 3 times more Magnesium, 4.1 times more Phosphorus, 3 times more Potassium and 3.1 times more Zinc than Puddings, coconut cream, dry mix, regular.
• While 5 oz of Puddings, coconut cream, dry mix, regular contain 3 times more Selenium and 341 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puddings, coconut cream, dry mix, regular contain similar levels of Manganese per five ounces.
• 5 ounces of Puddings, coconut cream, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have more Omega 3, 4.6 times more Fiber and 8.7 times more Protein than Puddings, coconut cream, dry mix, regular.
• While 5 oz of Puddings, coconut cream, dry mix, regular contain 3.4 times more Energy, 22.7 times more Fat, 157.8 times more Saturated Fat, 3.6 times more Carbohydrate and 251.7 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 3 and Protein
• Both Boiled Red Kidney Beans as well as Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 6 in five ounces.