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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	9.7% 282kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	7.83% 2.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.63% 0.11g	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	91% 119g	130g per day for Men 19-50 years
Sugars	47% 34g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 30.8g	NA	g per day for Men 19-50 years
Fiber	0% 0g	130% 49.4g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	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	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	4.1% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 101mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	31.5% 2.52mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	16% 111mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have more Vitamin A and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 22 times more Vitamin B1, 3 times more Vitamin B2, 16.7 times more Vitamin B3, 3.2 times more Vitamin B5, 22.1 times more Vitamin B6, 131.3 times more Vitamin B9 and 15 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in 7 oz.

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

• Puddings, chocolate, ready-to-eat have 13.8 times more Sodium and 5.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Calcium, 12 times more Copper, 7.4 times more Iron, 8.9 times more Magnesium, 8.5 times more Manganese, 7.2 times more Phosphorus, 8.1 times more Potassium, more Selenium and 7.5 times more Zinc than Puddings, chocolate, ready-to-eat.

Comparison of macro-nutrients per 7 ounces:

• Puddings, chocolate, ready-to-eat have 18.4 times more Fat and 35.1 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Energy, 42 times more Omega 3, 2.6 times more Carbohydrate, more Fiber and 11.7 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.