Comparing Nutrients in 7 ounces Puddings, tapioca, ready-to-eat, fat free VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	6.43% 187kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.3g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	39% 28g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 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	5.1% 2.86g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	12.2% 0.16mg	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	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25.6% 0.62μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	1.76% 1.6mg	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	0.13% 0.02mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	32.4% 0.29mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	0.95% 0.022mg	25% 0.58mg	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	18.7% 131mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.1% 151g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat, fat free VS Canned Red Kidney Beans with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Puddings, tapioca, ready-to-eat, fat free vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 8.2 times more Vitamin B1, 4.9 times more Vitamin B3, 4.3 times more Vitamin B5, 4 times more Vitamin B6, 11.5 times more Vitamin B9 and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat, fat free as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Puddings, tapioca, ready-to-eat, fat free vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Puddings, tapioca, ready-to-eat, fat free have 1.8 times more Calcium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 8.2 times more Copper, 11.4 times more Iron, 6 times more Magnesium, 26.5 times more Manganese, 1.6 times more Phosphorus, 3.7 times more Potassium, more Selenium, 1.4 times more Sodium and 3.6 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Canned Red Kidney Beans with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, tapioca, ready-to-eat, fat free have 1.4 times more Carbohydrate and 7.7 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain more Omega 3, more Fiber and 3.6 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per seven ounces.
• 7 ounces of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Puddings, tapioca, ready-to-eat, fat free as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.