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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	16.5% 478kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0% 0g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	22% 28.6g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	29.6% 21.4g	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	56.7% 21.5g	0% 0g	38g per day for Men 19-50 years
Protein	57% 32g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	0.46% 0.074mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	2.07% 0.027mg	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	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	1.9% 1.7mg	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	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	11.8% 118mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	2.05% 0.018mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	0.25% 0.006mg	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	82.2% 575mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	18% 271mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.95% 109g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Red Kidney Beans have 27.6 times more Vitamin B1, 2.4 times more Vitamin B2, 40.6 times more Vitamin B3, 4 times more Vitamin B5, 20.9 times more Vitamin B6, 131.3 times more Vitamin B9, 3.8 times more Vitamin C and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
• While 5 oz of Puddings, vanilla, ready-to-eat, fat free contain more Vitamin B12 than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Red Kidney Beans have 2.1 times more Calcium, 53.8 times more Copper, 18.6 times more Iron, 19.7 times more Magnesium, 277.8 times more Manganese, 7.5 times more Phosphorus, 12.6 times more Potassium, 1.9 times more Selenium and 12.1 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While 5 oz of Puddings, vanilla, ready-to-eat, fat free contain 15.9 times more Sodium and 6.5 times more Water than Raw Red Kidney Beans.
• 5 ounces of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 3.8 times more Energy, more Omega 3, 3 times more Carbohydrate, more Fiber and 11.2 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• While 5 oz of Puddings, vanilla, ready-to-eat, fat free contain 7.2 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 6 in five ounces.