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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	23% 669kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0% 0g	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	30.8% 40g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	0% 0g	38g per day for Men 19-50 years
Protein	80% 44.7g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	7.78% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	16.5% 165mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	2.87% 0.026mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.13% 153g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Red Kidney Beans have 27.6 times more Vitamin B1, 2.4 times more Vitamin B2, 40.6 times more Vitamin B3, 4 times more Vitamin B5, 20.9 times more Vitamin B6, 131.3 times more Vitamin B9, 3.8 times more Vitamin C and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
• While 7 oz of Puddings, vanilla, ready-to-eat, fat free contain more Vitamin B12 than Raw Red Kidney Beans.
• 7 ounces of 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, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Red Kidney Beans have 2.1 times more Calcium, 53.8 times more Copper, 18.6 times more Iron, 19.7 times more Magnesium, 277.8 times more Manganese, 7.5 times more Phosphorus, 12.6 times more Potassium, 1.9 times more Selenium and 12.1 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While 7 oz of Puddings, vanilla, ready-to-eat, fat free contain 15.9 times more Sodium and 6.5 times more Water than Raw 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 Red Kidney Beans have 3.8 times more Energy, more Omega 3, 3 times more Carbohydrate, more Fiber and 11.2 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• While 7 oz of Puddings, vanilla, ready-to-eat, fat free contain 7.2 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 6 in seven ounces.