Comparing Nutrients in 7 ounces Puddings, tapioca, ready-to-eat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	8.9% 258kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	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	0.84% 0.14g	1.26% 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	33% 43g	35% 45.2g	130g per day for Men 19-50 years
Sugars	41% 29.6g	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	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	% 25g	NA	g per day for Men 19-50 years
Fiber	0% 0g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	3.97% 0.048mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	1.5% 5.95μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17.4% 0.42μg	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	2% 0.3mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14% 141mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	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	2.73% 0.22mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	0.95% 0.022mg	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	17% 119mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	19% 288mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.85% 143g	3.6% 133g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat have 1.7 times more Vitamin B2, more Vitamin B12 and 5 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Vitamin B1, 8.9 times more Vitamin B3, 5 times more Vitamin B6, 43.3 times more Vitamin B9, 4 times more Vitamin C and 21 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Puddings, tapioca, ready-to-eat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Puddings, tapioca, ready-to-eat have 2 times more Calcium and 145 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12 times more Copper, 20.2 times more Iron, 7 times more Magnesium, 39.1 times more Manganese, 2.3 times more Phosphorus, 4.4 times more Potassium, more Selenium and 4.5 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, tapioca, ready-to-eat have 7.8 times more Fat, 13.2 times more Saturated Fat and 46.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, more Fiber and 4.4 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Puddings, tapioca, ready-to-eat as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.