Comparing Nutrients in 100 calories Canned Kidney Beans VS Puddings, chocolate, ready-to-eat, fat free

Weight per 100 calories

• Canned Kidney Beans: 119g
• Puddings, chocolate, ready-to-eat, fat free: 108g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Puddings, chocolate, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Canned Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.37% 1.08mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	17.3% 22.4g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	23.4% 17g	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	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	0.85% 0.32g	38g per day for Men 19-50 years
Protein	11% 6.2g	3.7% 2.08g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	6.12% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	0.58% 0.094mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	1.32% 0.017mg	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	10.7% 43μg	0.81% 3.23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.72% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	0% 0mg	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	0.16% 0.024mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	0.09% 0.11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	9.9% 0.089mg	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	17.4% 1.4mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	3.84% 16mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	3.65% 0.084mg	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	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	6.58% 224mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	2.93% 0.32mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.2% 82g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 7.1 times more Vitamin B1, 5.2 times more Vitamin B3, 5.1 times more Vitamin B6, 13.3 times more Vitamin B9, more Vitamin C and 45.4 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.3 times more Vitamin B2 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Vitamin B5 per 100 kcal.
• Both Canned All Types Kidney Beans as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Puddings, chocolate, ready-to-eat, fat free:

• Canned All Types Kidney Beans have 1.8 times more Copper, 2 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Sodium and 1.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.3 times more Iron and 1.6 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Calcium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have more Omega 3, 15.9 times more Fiber and 3 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.3 times more Carbohydrate and 7.7 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Energy per 100 kcal.
• Both Canned All Types Kidney Beans as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.