Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	8.5% 246kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.4g	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	48.6% 18.5g	32% 12g	38g per day for Men 19-50 years
Protein	32.4% 18g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	6.1% 0.079mg	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	36.7% 147μg	2.98% 12μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	13% 131mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	185% 1.66mg	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	74% 5.9mg	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	60.7% 1.4mg	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% 272mg	471% 3294mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	74.7% 2538mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	375% 5632mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.23% 8.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Puddings, chocolate flavor, low calorie, instant, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Puddings, chocolate flavor, low calorie, instant, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 7 ounces of Boiled California Red Kidney Beans have 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.
• While 7 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 1.5 times more Vitamin B2 than Boiled California Red Kidney Beans.
• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 7 ounces of Boiled California Red Kidney Beans have 2.1 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 7 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 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.
• Both Boiled California Red Kidney Beans and Puddings, chocolate flavor, low calorie, instant, dry mix contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 7 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 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.
• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 6 in seven ounces.