Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Puddings, vanilla, ready-to-eat, fat free

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0% 0g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	21% 15g	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	19.5% 7.4g	0% 0g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	6.77% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	3.92% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	1.46% 0.019mg	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	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.75% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	1.33% 1.2mg	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	0.2% 0.03mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	2.8% 28mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	1.44% 0.013mg	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	36.8% 2.94mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	0.17% 0.004mg	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	20.3% 142mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.08% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Puddings, vanilla, ready-to-eat, fat free per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Puddings, vanilla, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Puddings, vanilla, ready-to-eat, fat free:

• 100 grams of Boiled Red Kidney Beans have 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.
• While 100 g of Puddings, vanilla, ready-to-eat, fat free contain 1.5 times more Vitamin B2 and more Vitamin B12 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• 100 grams of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Puddings, vanilla, ready-to-eat, fat free:

• 100 grams of Boiled Red Kidney Beans have 18.6 times more Copper, 8.2 times more Iron, 6.4 times more Magnesium, 119.3 times more Manganese, 2.6 times more Phosphorus, 3.7 times more Potassium and 4.7 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While 100 g of Puddings, vanilla, ready-to-eat, fat free contain 1.4 times more Calcium, 1.4 times more Selenium and 95.5 times more Sodium than Boiled Red Kidney Beans.
• 100 grams of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 1.4 times more Energy, more Omega 3, more Fiber and 4.3 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• While 100 g of Puddings, vanilla, ready-to-eat, fat free contain 47.3 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 6 in 100 grams.