Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Puddings, lemon, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Puddings, lemon, dry mix, instant	0%	2%	98%

Macro Nutrients

	Boiled Kidney Beans	Puddings, lemon, dry mix, instant	Recommended Dietary Allowance
Energy	8.7% 252kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	146% 189g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	33.4% 12.7g	0% 0g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Puddings, lemon, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	0.012% 0.002mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	0.24% 0.012mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	0.15% 0.002mg	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	64.5% 258μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Puddings, lemon, dry mix, instant	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	3.3% 0.03mg	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	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	0.78% 0.018mg	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	39% 274mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	176% 2643mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Puddings, lemon, dry mix, instant:

• Boiled All Types Kidney Beans have 160 times more Vitamin B1, 19.3 times more Vitamin B2, 578 times more Vitamin B3, 36.7 times more Vitamin B5, 120 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, instant.
• Both Boiled All Types Kidney Beans as well as Puddings, lemon, dry mix, instant have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Puddings, lemon, dry mix, instant:

• Boiled All Types Kidney Beans have 17.5 times more Calcium, 14.4 times more Copper, 27.8 times more Iron, more Magnesium, 47.8 times more Manganese, 50.6 times more Potassium, 1.4 times more Selenium, 20 times more Zinc and 95.6 times more Water than Puddings, lemon, dry mix, instant.
• While Puddings, lemon, dry mix, instant contain 5.4 times more Phosphorus and 1332 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 8.5 times more Omega 3, more Fiber and more Protein than Puddings, lemon, dry mix, instant.
• While Puddings, lemon, dry mix, instant contain 3 times more Energy, 2.1 times more Omega 6 and 4.2 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Puddings, lemon, dry mix, instant have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.