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

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Puddings, chocolate, ready-to-eat, fat free: 323g

Boiled Kidney Beans have 1.4 times more energy per 100g than Puddings, chocolate, ready-to-eat, fat free. It has average energy density when compared to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Boiled 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	1.2% 1.2g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	41.4% 54g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	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	39.8% 15g	2.55% 0.97g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	65.6% 5.24mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	11.5% 48.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	46.6% 326mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	4.27% 158g	6.65% 246g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 6.5 times more Vitamin B1, 4.9 times more Vitamin B3, 5.5 times more Vitamin B6, 31.7 times more Vitamin B9, more Vitamin C and 61.5 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.7 times more Vitamin B2 and more Vitamin B12 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Vitamin B5 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

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

• Boiled All Types Kidney Beans have 1.9 times more Copper, 2.1 times more Magnesium, 4 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.5 times more Calcium, 2 times more Selenium, 210.3 times more Sodium and 1.6 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have more Omega 3, 15.6 times more Fiber and 3.3 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 67.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.