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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.4% 505kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.17% 0.028g	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	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	NA	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	22.8% 8.65g	34.7% 13g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	11.3% 0.15mg	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	26.2% 105μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 179mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	45.5% 0.41mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	19.6% 0.45mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	53.3% 1813mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	268% 4023mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate flavor, low calorie, instant, dry mix VS Boiled California Red Kidney Beans per 5 oz

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

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

• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have 1.5 times more Vitamin B2 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 6.5 times more Vitamin B1, 1.4 times more Vitamin B3, 4 times more Vitamin B5, 2.6 times more Vitamin B6 and 12.3 times more Vitamin B9 than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have 1.9 times more Calcium, 2.9 times more Copper, 1.9 times more Magnesium, 2.2 times more Manganese, 12.1 times more Phosphorus, 3.1 times more Potassium, 3.3 times more Selenium and 709.5 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.1 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Boiled California Red Kidney Beans contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have 2.9 times more Energy, 26.7 times more Fat, 70.3 times more Saturated Fat and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.