Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Puddings, tapioca, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Boiled Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	8.7% 252kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	39% 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	33.4% 12.7g	0% 0g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	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	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	3.05% 0.04mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25.6% 0.62μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0.66% 0.6mg	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	0.4% 0.06mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	3.97% 0.036mg	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	0.95% 0.022mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.1% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Puddings, tapioca, ready-to-eat, fat free:

• Boiled All Types Kidney Beans have 12.3 times more Vitamin B1, 5.7 times more Vitamin B3, 7.3 times more Vitamin B5, 6 times more Vitamin B6, 65 times more Vitamin B9, 4 times more Vitamin C and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 1.3 times more Vitamin B2 and more Vitamin B12 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Puddings, tapioca, ready-to-eat, fat free:

• Boiled All Types Kidney Beans have 12 times more Copper, 20.2 times more Iron, 8.4 times more Magnesium, 39.1 times more Manganese, 2.1 times more Phosphorus, 5.8 times more Potassium, more Selenium and 5.9 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 1.5 times more Calcium and 187 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Energy, more Omega 3, more Fiber and 6 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 44.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Carbohydrate per 7 oz.
• Both Boiled All Types Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.