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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	8.5% 246kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0% 0g	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	0% 0g	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	30.8% 40g	130g per day for Men 19-50 years
Sugars	NA	41.4% 30g	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	0% 0g	38g per day for Men 19-50 years
Protein	32.4% 18g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	7.78% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	2.9% 0.038mg	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	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17.4% 0.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	2.65% 2.4mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	13% 131mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	2.87% 0.026mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	0.35% 0.008mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Puddings, vanilla, ready-to-eat, fat free per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Puddings, vanilla, ready-to-eat, fat free 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, vanilla, ready-to-eat, fat free:

• 7 ounces of Boiled California Red Kidney Beans have 5.9 times more Vitamin B1, 10.4 times more Vitamin B3, 5.5 times more Vitamin B6 and 24.7 times more Vitamin B9 than Puddings, vanilla, ready-to-eat, fat free.
• While 7 oz of Puddings, vanilla, ready-to-eat, fat free contain 1.4 times more Vitamin B2 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 1.7 times more Calcium, 22.2 times more Copper, 8.3 times more Iron, 6.9 times more Magnesium, 79.5 times more Manganese, 2.5 times more Phosphorus, 3.9 times more Potassium and 3.7 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While 7 oz of Puddings, vanilla, ready-to-eat, fat free contain 1.4 times more Selenium and 47.8 times more Sodium than Boiled California Red Kidney Beans.
• 7 ounces of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Energy, more Omega 3, more Fiber and 4.5 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• Both Boiled California Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Boiled California Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 6 in seven ounces.