Comparing Nutrients in 7 ounces Puddings, chocolate flavor, low calorie, instant, dry mix VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24.4% 706kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	91% 119g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	32% 12g	130% 49.4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	California 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	3.3% 0.04mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	2.98% 12μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	243% 2.2mg	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	77% 6.17mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	86.3% 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	471% 3294mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	74.7% 2538mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	14% 7.74μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	375% 5632mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.23% 8.33g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 26.5 times more Vitamin B1, 2.4 times more Vitamin B2, 5.2 times more Vitamin B3, 14.2 times more Vitamin B5, 9.9 times more Vitamin B6, 65.7 times more Vitamin B9 and more Vitamin C than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Puddings, chocolate flavor, low calorie, instant, dry mix have 4.1 times more Phosphorus, 1.2 times more Selenium and 258 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 1.3 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese and 6.2 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Raw California Red Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 9.6 times more Fat, 27.3 times more Saturated Fat and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 4.1 times more Fiber and 4.6 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.