Comparing Nutrients in 5 ounces Puddings, tapioca, dry mix, with no added salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Puddings, tapioca, dry mix, with no added salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 523kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	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	103% 134g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	NA	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	0.75% 0.28g	34.7% 13g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix, with no added salt	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	0.12% 0.001mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.65% 0.009mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.035% 0.006mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	0% 0μg	26.2% 105μg	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	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix, with no added salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	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	2.13% 0.17mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	2.03% 0.047mg	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	0.81% 5.67mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, dry mix, with no added salt VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Puddings, tapioca, dry mix, with no added salt 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, tapioca, dry mix, with no added salt vs Boiled California Red Kidney Beans:

• 5 oz of Boiled California Red Kidney Beans contain 129 times more Vitamin B1, 10.3 times more Vitamin B2, 135 times more Vitamin B3, 14.6 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin B9 than Puddings, tapioca, dry mix, with no added salt.
• 5 ounces of Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Puddings, tapioca, dry mix, with no added salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Puddings, tapioca, dry mix, with no added salt vs Boiled California Red Kidney Beans:

• 5 oz of Boiled California Red Kidney Beans contain 16.5 times more Calcium, 10 times more Copper, 24.8 times more Iron, 24 times more Magnesium, 9.6 times more Manganese, 34.3 times more Phosphorus, 83.8 times more Potassium, 12 times more Selenium and 10.8 times more Zinc than Puddings, tapioca, dry mix, with no added salt.
• 5 ounces of Puddings, tapioca, dry mix, with no added salt lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, tapioca, dry mix, with no added salt have 3 times more Energy and 4.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 46.5 times more Fiber and 91.3 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• 5 ounces of Puddings, tapioca, dry mix, with no added salt provide inadequate amounts of Fiber and Protein