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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 750kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 174g	94% 122g	130g per day for Men 19-50 years
Sugars	186% 135g	5.75% 4.17g	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	19% 7.14g	79.4% 30g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	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	1.65% 0.02mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.99% 0.05mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	60.6% 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	1.5% 5.95μg	195% 782μg	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	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	0.93% 0.14mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	154% 1.4mg	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	32% 2.56mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	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	20.4% 143mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	234% 3514mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw Red Kidney Beans contain 60.8 times more Vitamin B1, 3.9 times more Vitamin B2, 9 times more Vitamin B3, 31.2 times more Vitamin B5, 33.1 times more Vitamin B6, 131.3 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• 7 ounces of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Puddings, chocolate, dry mix, instant as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Puddings, chocolate, dry mix, instant have 147.6 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 6.9 times more Calcium, 2 times more Copper, 5.2 times more Iron, 3.1 times more Magnesium, 3 times more Manganese, 5.6 times more Phosphorus, 5.8 times more Potassium, 1.3 times more Selenium and 4.5 times more Zinc than Puddings, chocolate, dry mix, instant.
• 7 ounces of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, chocolate, dry mix, instant have 5.4 times more Saturated Fat, 1.4 times more Carbohydrate and 32.3 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 10.5 times more Omega 3, 4.2 times more Fiber and 9.8 times more Protein than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• Both Puddings, chocolate, dry mix, instant as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.