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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	46% 59.8g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	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	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	0.79% 0.3g	65.5% 25g	38g per day for Men 19-50 years
Protein	3.45% 1.93g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	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	1.5% 0.018mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.54% 0.087mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.23% 0.016mg	30.5% 0.4mg	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	0.75% 3μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.25% 0.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5% 4.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.9% 39mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	122% 1.1mg	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	21% 1.7mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	3.4% 0.078mg	43.5% 1mg	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	7.7% 54mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	6.1% 208mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	10.3% 154mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.06% 76.2g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat, fat free have more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 29.4 times more Vitamin B1, 3 times more Vitamin B2, 23.7 times more Vitamin B3, 5.3 times more Vitamin B5, 24.8 times more Vitamin B6, 131.3 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Puddings, chocolate, ready-to-eat, fat free have 14 times more Sodium and 6.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5 times more Calcium, 13.3 times more Copper, 5.5 times more Iron, 10.7 times more Magnesium, 12.8 times more Manganese, 7.5 times more Phosphorus, 7.2 times more Potassium, 2 times more Selenium and 8.5 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans contain 3.5 times more Energy, more Omega 3, 2.9 times more Carbohydrate, 83 times more Fiber and 12.6 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.