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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.9% 258kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.23% 0.04g	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	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	41% 29.6g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	0% 0g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Boiled 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	3.97% 0.048mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	16% 0.21mg	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	36.7% 147μg	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	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, tapioca, ready-to-eat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 141mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	63.7% 0.57mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	0.95% 0.022mg	27.4% 0.63mg	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% 272mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	19% 288mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.85% 143g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, tapioca, ready-to-eat versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Puddings, tapioca, ready-to-eat have 1.6 times more Vitamin B2 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 5.4 times more Vitamin B1, 8.3 times more Vitamin B3, 4.3 times more Vitamin B6 and 24.7 times more Vitamin B9 than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Puddings, tapioca, ready-to-eat have 36.3 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 16.1 times more Copper, 27.1 times more Iron, 8 times more Magnesium, 28.9 times more Manganese, 2.3 times more Phosphorus, 4.6 times more Potassium, more Selenium and 3.9 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled California Red Kidney Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, tapioca, ready-to-eat have 43.1 times more Fat and 68.7 times more Saturated Fat than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain more Omega 3, more Fiber and 4.7 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Puddings, tapioca, ready-to-eat as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.