Comparing Nutrients in 100 grams Boiled Kidney Beans VS Puddings, banana, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Puddings, banana, dry mix, regular	0%	1%	99%

Macro Nutrients

	Boiled Kidney Beans	Puddings, banana, dry mix, regular	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	71.5% 93g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	103% 74.3g	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	17% 6.4g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Puddings, banana, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	0% 0mg	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	32.5% 130μg	0% 0μg	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	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Puddings, banana, dry mix, regular	Recommended Dietary Allowance
Calcium	3.5% 35mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	2.22% 0.02mg	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	27.8% 2.22mg	0.63% 0.05mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	0.57% 0.013mg	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	19.7% 138mg	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	52.5% 788mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.11% 4.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Puddings, banana, dry mix, regular:

• Boiled All Types Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, regular.
• Both Boiled All Types Kidney Beans as well as Puddings, banana, dry mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Puddings, banana, dry mix, regular:

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 10.8 times more Copper, 44.4 times more Iron, 5.3 times more Magnesium, 33.1 times more Manganese, 27.6 times more Phosphorus, 23.8 times more Potassium, 1.2 times more Selenium, 11.1 times more Zinc and 16.3 times more Water than Puddings, banana, dry mix, regular.
• While Puddings, banana, dry mix, regular contain 788 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 17 times more Omega 3, 21.3 times more Fiber and more Protein than Puddings, banana, dry mix, regular.
• While Puddings, banana, dry mix, regular contain 2.9 times more Energy, 4.1 times more Carbohydrate and 232.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Puddings, banana, dry mix, regular have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.