Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Royal Red Kidney Beans	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	16% 466kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	1.76% 1.28g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	64% 36g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	0.12% 0.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	0.55% 0.007mg	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	139% 557μg	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	18.6% 186mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	6% 0.054mg	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	154% 12.3mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	2.53% 0.058mg	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	480% 3357mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	354% 5316mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.26% 9.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Puddings, all flavors except chocolate, low calorie, instant, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Royal Red Kidney Beans versus 5 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 5 ounces of Royal Red Kidney Beans have 78 times more Vitamin B1, 11.4 times more Vitamin B2, 150.4 times more Vitamin B3, 16.6 times more Vitamin B5, 79.2 times more Vitamin B6, 393 times more Vitamin B9 and more Vitamin C than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 5 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain more Vitamin B12 than Raw Royal Red Kidney Beans.
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 5 ounces of Royal Red Kidney Beans have 26.3 times more Copper, 22.9 times more Iron, 27.6 times more Magnesium, 27 times more Manganese, 44.9 times more Potassium, 4 times more Selenium and 26.6 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 5 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 5.8 times more Phosphorus and 288.5 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Puddings, all flavors except chocolate, low calorie, instant, dry mix contain similar levels of Calcium per five ounces.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 3.2 times more Omega 3, 31.1 times more Fiber and 31.3 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 5 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 4 times more Omega 6 and 1.5 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Puddings, all flavors except chocolate, low calorie, instant, dry mix offer comparable quantities of Energy per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein