Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Boiled Red Kidney Beans	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	8.7% 252kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	4.5% 0.77g	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	129% 168g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	2.46% 1.8g	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	38.6% 14.7g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Puddings, all flavors except chocolate, 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	26.5% 0.32mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	0.17% 0.028mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	0.76% 0.01mg	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	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	0.4% 0.06mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	8.38% 0.075mg	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	73% 5.83mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	3.54% 0.081mg	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	40.3% 282mg	671% 4699mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	496% 7442mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Puddings, all flavors except chocolate, low calorie, instant, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Puddings, all flavors except chocolate, 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 Red Kidney Beans vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 7 ounces of Boiled Red Kidney Beans have 32 times more Vitamin B1, 2.8 times more Vitamin B2, 41.3 times more Vitamin B3, 4.7 times more Vitamin B5, 24 times more Vitamin B6, 130 times more Vitamin B9 and 4.9 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain more Vitamin B12 than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 6.4 times more Copper, 7.7 times more Iron, 9 times more Magnesium, 11.6 times more Manganese, 13.4 times more Potassium, 1.5 times more Selenium and 10.7 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 5.1 times more Calcium, 16.7 times more Phosphorus and 1875 times more Sodium than Boiled Red Kidney Beans.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 3.6 times more Omega 3, 9.3 times more Fiber and 10.7 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 2.8 times more Energy, 3.6 times more Omega 6 and 3.7 times more Carbohydrate than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein