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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	California Red Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	22.6% 655kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	32% 41.4g	130g per day for Men 19-50 years
Sugars	NA	43% 31.3g	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	130% 49.4g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Puddings, chocolate, 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	87.5% 1.05mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	1.08% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	2.44% 0.032mg	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	195% 782μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	38.7% 387mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	18.3% 0.16mg	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	232% 18.6mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	6.73% 0.15mg	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	115% 804mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.1% 151g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Puddings, chocolate, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of California Red Kidney Beans have 29.4 times more Vitamin B1, 3 times more Vitamin B2, 23.7 times more Vitamin B3, 5.3 times more Vitamin B5, 24.8 times more Vitamin B6, 131.3 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, ready-to-eat, fat free.
• While 7 oz of Puddings, chocolate, ready-to-eat, fat free contain more Vitamin B12 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 5 times more Calcium, 13.3 times more Copper, 5.5 times more Iron, 10.7 times more Magnesium, 12.8 times more Manganese, 7.5 times more Phosphorus, 7.2 times more Potassium, 2 times more Selenium and 8.5 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While 7 oz of Puddings, chocolate, ready-to-eat, fat free contain 14 times more Sodium and 6.5 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 3.5 times more Energy, more Omega 3, 2.9 times more Carbohydrate, 83 times more Fiber and 12.6 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• 7 ounces of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Raw California Red Kidney Beans as well as Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 6 in seven ounces.