Comparing Nutrients in 5 ounces Puddings, chocolate flavor, low calorie, instant, dry mix VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.4% 505kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.3% 111g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	3.6% 2.62g	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	% 2.62g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	16% 6.1g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	8.07% 0.1mg	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	2.13% 8.5μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.19% 0.028mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18% 179mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	21.3% 0.19mg	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	55% 4.4mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	10.4% 0.24mg	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	336% 2353mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	53.3% 1813mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	268% 4023mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix vs Canned Kidney Beans:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 1.8 times more Vitamin B2 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.8 times more Vitamin B1, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 10.3 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 5 oz.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Puddings, chocolate flavor, low calorie, instant, dry mix vs Canned Kidney Beans:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 3.7 times more Calcium, 6.2 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 4.2 times more Manganese, 18.4 times more Phosphorus, 5.4 times more Potassium, 4.3 times more Selenium and 9.6 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 18.6 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Canned All Types Kidney Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 4.2 times more Energy, 4 times more Fat, 7 times more Saturated Fat, 5.4 times more Carbohydrate and 1.4 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 2.6 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Canned All Types Kidney Beans have similar amounts of Protein per 5 oz.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.