Comparing Nutrients in 7 ounces Puddings, vanilla, ready-to-eat, fat free VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	6.1% 177kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	30.8% 40g	35% 45.2g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	0% 0g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.16% 4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.78% 0.39mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	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	2.65% 2.4mg	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	0% 0mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	2.87% 0.026mg	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	8.93% 0.71mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	0.35% 0.008mg	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	15.3% 107mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	25.3% 379mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.13% 153g	3.6% 133g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat, fat free have 1.5 times more Vitamin B2 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.3 times more Vitamin B1, 11.1 times more Vitamin B3, 6.3 times more Vitamin B6, 43.3 times more Vitamin B9 and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin C per 7 oz.
• Both Puddings, vanilla, ready-to-eat, fat free as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 7 oz.

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

• Puddings, vanilla, ready-to-eat, fat free have 1.5 times more Selenium and 191 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 16.6 times more Copper, 6.2 times more Iron, 6 times more Magnesium, 107.5 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 4.3 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Boiled All Types Kidney Beans have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, vanilla, ready-to-eat, fat free have 47.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Energy, more Omega 3, more Fiber and 4.3 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Puddings, vanilla, ready-to-eat, fat free as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.