Comparing Nutrients in 7 ounces Puddings, coconut cream, dry mix, instant VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	28.4% 824kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	35% 45.2g	130g per day for Men 19-50 years
Sugars	175% 127g	0.88% 0.64g	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	21% 7.94g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	Boiled 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	2.15% 0.026mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	18.3% 0.24mg	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	0.99% 3.97μg	64.5% 258μg	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	0.66% 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	1.06% 0.16mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	47.6% 0.43mg	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	18% 1.43mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	37% 0.85mg	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	204% 1431mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, coconut cream, dry mix, instant vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 12.3 times more Vitamin B1, 2.6 times more Vitamin B3, 1.9 times more Vitamin B5, 2.9 times more Vitamin B6, 65 times more Vitamin B9, 4 times more Vitamin C and 84 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
• Both Puddings, coconut cream, dry mix, instant as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Puddings, coconut cream, dry mix, instant vs Boiled Kidney Beans:

• Puddings, coconut cream, dry mix, instant have 5.2 times more Phosphorus, 3.6 times more Selenium and 1040 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.4 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 4.2 times more Potassium, 3.3 times more Zinc and 30.4 times more Water than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Boiled All Types Kidney Beans have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, coconut cream, dry mix, instant have 3.3 times more Energy, 20 times more Fat, 137 times more Saturated Fat, 3.7 times more Carbohydrate and 200 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 1.6 times more Fiber and 9.6 times more Protein than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.