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

Weight per 100 calories

• Puddings, chocolate, ready-to-eat, fat free: 108g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 3.5 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, fat free, which is high in comparison to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0.37% 1.08mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.4g	14% 18g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.85% 0.32g	20% 7.55g	38g per day for Men 19-50 years
Protein	3.7% 2.08g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	California Red 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	1.6% 0.019mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.12% 0.08mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.094mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.32% 0.017mg	9.25% 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	0.81% 3.23μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.72% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.36mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.09% 0.11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.2% 42mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	37% 0.33mg	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	22.7% 1.8mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	3.84% 16mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	13% 0.3mg	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	8.3% 58mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	6.58% 224mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	2.93% 0.32mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	2.2% 82g	0.096% 3.56g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat, fat free have more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.3 times more Vitamin B1, 6.7 times more Vitamin B3, 1.5 times more Vitamin B5, 7 times more Vitamin B6, 37 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 100 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

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

• Puddings, chocolate, ready-to-eat, fat free have 1.8 times more Selenium, 49.7 times more Sodium and 23 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Calcium, 3.7 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 3.6 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium and 2.4 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.

Comparison of macro-nutrients per 100 calories:

• Puddings, chocolate, ready-to-eat, fat free have 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 23.4 times more Fiber and 3.6 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Raw California Red Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.