Comparing Nutrients in 100 calories Boiled Kidney Beans VS Puddings, chocolate, ready-to-eat

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Puddings, chocolate, ready-to-eat: 70.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Boiled Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	3.34% 3.24g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0.088% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.24% 0.7mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	16.7% 12g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	13.3% 5.04g	0% 0g	38g per day for Men 19-50 years
Protein	12% 6.83g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	0.54% 0.087mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	0.98% 0.013mg	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	25.6% 102μg	0.53% 2.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.64% 0.063μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.05% 0.94mg	0.23% 0.21mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	7.2% 0.065mg	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	22% 1.75mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	3.6% 0.083mg	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	15.5% 109mg	5.63% 39.4mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	3.8% 130mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	2.18% 0.24mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.32% 49g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 7.5 times more Vitamin B1, 5.3 times more Vitamin B3, 7.5 times more Vitamin B6, 48.5 times more Vitamin B9, 4.5 times more Vitamin C and 15.7 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain more Vitamin A, more Vitamin B12 and 9.2 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Puddings, chocolate, ready-to-eat have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in 100 kcal.

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

• Boiled All Types Kidney Beans have 2.6 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 2.8 times more Phosphorus, 2.5 times more Potassium, more Selenium and 3.3 times more Zinc than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 1.3 times more Calcium and 135.9 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Puddings, chocolate, ready-to-eat have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have 95 times more Omega 3, more Fiber and 4.6 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 8.2 times more Fat, 15.5 times more Saturated Fat and 48 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Puddings, chocolate, ready-to-eat have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.