Comparing Nutrients in 300 calories Canned Kidney Beans VS Puddings, chocolate, ready-to-eat, fat free

Weight per 300 calories

• Canned Kidney Beans: 357g
• Puddings, chocolate, ready-to-eat, fat free: 323g

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

Discover which food has more nutrients per 300 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.1% 3.23mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	70% 51g	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	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	2.55% 0.97g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	11% 6.23g	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	34.5% 0.41mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	3.97% 0.052mg	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	32% 129μg	2.4% 9.68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	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	0.48% 0.071mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	0.27% 0.32μg	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	12% 121mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	29.7% 0.27mg	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	52.2% 4.18mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	11.5% 48.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	11% 0.25mg	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	46% 321mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	7.53% 279g	6.65% 246g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Puddings, Chocolate, Ready-to-eat, Fat Free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Puddings, chocolate, ready-to-eat, fat free?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Puddings, chocolate, ready-to-eat, fat free:

• 300 calories of Canned 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 and 45.4 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• While 300 kcal of 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 Kidney Beans and Puddings, chocolate, ready-to-eat, fat free provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12
• 300 calories of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Puddings, chocolate, ready-to-eat, fat free:

• 300 calories of Canned 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 300 kcal of 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 Kidney Beans and Puddings, chocolate, ready-to-eat, fat free contain similar levels of Calcium and Water per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned 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 300 kcal of 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 Kidney Beans and Puddings, chocolate, ready-to-eat, fat free offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Canned All Types Kidney Beans as well as Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 6 in 300 calories.