Comparing Nutrients in 7 ounces Red Kidney Beans VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Red Kidney Beans	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	23% 669kcal	28.4% 824kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	62% 20g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	127% 166g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	175% 127g	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	79.4% 30g	21% 7.94g	38g per day for Men 19-50 years
Protein	80% 44.7g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	6.26% 0.081mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	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	2.78% 0.42mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	16.5% 165mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	42% 0.97mg	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% 806mg	204% 1431mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Puddings, coconut cream, dry mix, instant per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Puddings, coconut cream, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Puddings, coconut cream, dry mix, instant:

• 7 ounces of Red Kidney Beans have 46.8 times more Vitamin B1, 4.1 times more Vitamin B2, 9.6 times more Vitamin B3, 6.8 times more Vitamin B5, 9.7 times more Vitamin B6, 197 times more Vitamin B9, 15 times more Vitamin C and 56 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• 7 ounces of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Puddings, coconut cream, dry mix, instant:

• 7 ounces of Red Kidney Beans have 10.4 times more Calcium, 4.6 times more Copper, 9.3 times more Iron, 8.1 times more Magnesium, 2.3 times more Manganese, 14.2 times more Potassium and 9.3 times more Zinc than Puddings, coconut cream, dry mix, instant.
• While 7 oz of Puddings, coconut cream, dry mix, instant contain 1.8 times more Phosphorus and 86.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Puddings, coconut cream, dry mix, instant contain similar levels of Selenium per seven ounces.
• 7 ounces of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have more Omega 3, 3.8 times more Fiber and 25 times more Protein than Puddings, coconut cream, dry mix, instant.
• While 7 oz of Puddings, coconut cream, dry mix, instant contain 9.4 times more Fat, 64.9 times more Saturated Fat, 1.4 times more Carbohydrate and 30.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Puddings, coconut cream, dry mix, instant offer comparable quantities of Energy per seven ounces.
• 7 ounces of Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 6 in seven ounces.