Comparing Nutrients in 7 ounces Puddings, chocolate, ready-to-eat VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	9.7% 282kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.83% 2.5g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	22% 28.8g	130g per day for Men 19-50 years
Sugars	47% 34g	5.06% 3.67g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 30.8g	% 3.67g	g per day for Men 19-50 years
Fiber	0% 0g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	11.3% 0.15mg	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	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	4.1% 0.62mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	10% 101mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	29.8% 0.27mg	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	31.5% 2.52mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	14.5% 0.33mg	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	16% 111mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	3.73% 138g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, chocolate, ready-to-eat vs Canned Kidney Beans:

• Puddings, chocolate, ready-to-eat have 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, more Vitamin B12 and 15.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.8 times more Vitamin B1, 3.3 times more Vitamin B3, 4.1 times more Vitamin B6, 12 times more Vitamin B9, 4 times more Vitamin C and 6.8 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Puddings, chocolate, ready-to-eat vs Canned Kidney Beans:

• Puddings, chocolate, ready-to-eat have 1.5 times more Calcium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, more Selenium, 1.9 times more Sodium and 1.4 times more Zinc than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Canned All Types Kidney Beans have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, chocolate, ready-to-eat have 1.7 times more Energy, 7.7 times more Fat, 9 times more Saturated Fat, 1.6 times more Carbohydrate and 9.3 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 41 times more Omega 3, more Fiber and 2.5 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.