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

Weight per 100 calories

• Boiled Red 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.

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

Macros Ratio

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

Macro Nutrients

	Boiled Red 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	8.27% 0.13g	0.088% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.084g	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	15.3% 5.83g	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 Red 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 Red Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	29% 2.3mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	16% 112mg	5.63% 39.4mg	700mg per day for Men 19-50 years
Potassium	9.33% 317mg	3.8% 130mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.57mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	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

Boiled Red Kidney Beans VS Puddings, Chocolate, Ready-to-eat Nutrients Per 100 Kcal

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

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

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

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

• 100 calories of Boiled Red Kidney Beans have 2.9 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 4.5 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Potassium and 3.5 times more Zinc than Puddings, chocolate, ready-to-eat.
• While 100 kcal of Puddings, chocolate, ready-to-eat contain 1.6 times more Calcium and 68 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans as well as Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Red Kidney Beans have 93.9 times more Omega 3, more Fiber and 4.6 times more Protein than Puddings, chocolate, ready-to-eat.
• While 100 kcal of Puddings, chocolate, ready-to-eat contain 8.2 times more Fat, 15.7 times more Saturated Fat and 48 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puddings, chocolate, ready-to-eat offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Red Kidney Beans as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 6 in 100 calories.