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

Weight per 100 calories

• Canned Kidney Beans: 119g
• Puddings, tapioca, ready-to-eat, fat free: 106g

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, tapioca, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Canned Kidney Beans	Puddings, tapioca, 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	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.41% 0.13g	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	0.013% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.37% 1.06mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	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	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% 0g	38g per day for Men 19-50 years
Protein	11% 6.2g	2.74% 1.53g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Puddings, tapioca, 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	1.15% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	6.14% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	0.67% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	1.64% 0.021mg	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	0.53% 2.13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.7% 0.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	0.35% 0.32mg	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	0.071% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	2.13% 0.019mg	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	1.46% 0.12mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	1.27% 5.3mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	0.51% 0.012mg	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	10% 70.2mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	2.2% 74.5mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	13.3% 199mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.2% 81g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 10 times more Vitamin B1, 4.6 times more Vitamin B3, 5.1 times more Vitamin B5, 4.1 times more Vitamin B6, 20.1 times more Vitamin B9, 4.5 times more Vitamin C and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, 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 as well as Puddings, tapioca, 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, tapioca, ready-to-eat, fat free:

• Canned All Types Kidney Beans have 8.4 times more Copper, 11.9 times more Iron, 6 times more Magnesium, 17.1 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Potassium, more Selenium, 1.8 times more Sodium and 3 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 1.4 times more Calcium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have more Omega 3, more Fiber and 4.1 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 1.3 times more Carbohydrate and 6.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Energy per 100 kcal.
• Both Canned All Types Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.