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

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 695kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 168g	89% 116g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	NA	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	4.18% 1.6g	130% 49.4g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.17% 0.028mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	60.4% 0.79mg	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	0.5% 2μg	195% 780μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.92% 8.93mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	28.4% 284mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	220% 2mg	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	9.43% 0.75mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	96% 2.2mg	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	671% 4699mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	496% 7442mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.64% 23.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Royal Red Kidney Beans:

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 78 times more Vitamin B1, 11.4 times more Vitamin B2, 150.4 times more Vitamin B3, 16.6 times more Vitamin B5, 79.2 times more Vitamin B6, 393 times more Vitamin B9 and more Vitamin C than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 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 C
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 5.8 times more Phosphorus and 288.5 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 26.3 times more Copper, 22.9 times more Iron, 27.6 times more Magnesium, 27 times more Manganese, 44.9 times more Potassium, 4 times more Selenium and 26.6 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Royal Red Kidney Beans contain similar levels of Calcium per seven ounces.
• 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 Puddings, all flavors except chocolate, low calorie, instant, dry mix have 4 times more Omega 6 and 1.5 times more Carbohydrate than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3.2 times more Omega 3, 31.1 times more Fiber and 31.3 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Royal Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6