Comparing Nutrients in 100 grams Puddings, tapioca, ready-to-eat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	4.5% 130kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.88g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.072g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	17.5% 23g	130g per day for Men 19-50 years
Sugars	20.6% 15g	0.44% 0.32g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 12.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	17% 6.4g	38g per day for Men 19-50 years
Protein	3.5% 1.95g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Boiled 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	2% 0.024mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.46% 0.097mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.41% 0.065mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	9.23% 0.12mg	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	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.75% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	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	1% 0.15mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.1% 71mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	24% 0.22mg	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	1.38% 0.11mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	18.7% 0.43mg	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	8.57% 60mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	9.67% 145mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.94% 72g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Puddings, tapioca, ready-to-eat vs Boiled Kidney Beans:

• Puddings, tapioca, ready-to-eat have 1.7 times more Vitamin B2, more Vitamin B12 and 5 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Vitamin B1, 8.9 times more Vitamin B3, 5 times more Vitamin B6, 43.3 times more Vitamin B9, 4 times more Vitamin C and 21 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 100 g.
• Both Puddings, tapioca, ready-to-eat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Puddings, tapioca, ready-to-eat vs Boiled Kidney Beans:

• Puddings, tapioca, ready-to-eat have 2 times more Calcium and 145 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12 times more Copper, 20.2 times more Iron, 7 times more Magnesium, 39.1 times more Manganese, 2.3 times more Phosphorus, 4.4 times more Potassium, more Selenium and 4.5 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Puddings, tapioca, ready-to-eat have 7.8 times more Fat, 13.2 times more Saturated Fat and 46.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, more Fiber and 4.4 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 g.
• Both Puddings, tapioca, ready-to-eat as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.