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

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Boiled Navy Beans	Recommended Dietary Allowance
Energy	24% 695kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	129% 168g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	1% 0.73g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	55% 21g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Boiled Navy 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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.17% 0.028mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	21% 0.27mg	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	69.5% 278μg	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	2% 1.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	28.4% 284mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	45.5% 1.05mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	496% 7442mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Boiled Navy 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 Boiled Navy 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 Boiled Navy Beans:

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 47.4 times more Vitamin B1, 3.1 times more Vitamin B2, 46.4 times more Vitamin B3, 5.7 times more Vitamin B5, 27.6 times more Vitamin B6 and 140 times more Vitamin B9 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 and Vitamin B9
• 7 ounces of Boiled Navy Beans have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 2.1 times more Calcium, 16.4 times more Phosphorus and more Sodium than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 5.5 times more Copper, 6.2 times more Iron, 10.6 times more Magnesium, 12.9 times more Manganese, 13 times more Potassium, 3.6 times more Selenium and 10.3 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 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 2.5 times more Energy, 2.8 times more Omega 6 and 3.2 times more Carbohydrate than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 3.8 times more Omega 3, 13.1 times more Fiber and 10.2 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein
• 7 ounces of Boiled Navy Beans provide inadequate amounts of Omega 6