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

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Puddings, tapioca, ready-to-eat, fat free: 319g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Boiled Kidney Beans	Puddings, tapioca, 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	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.2% 0.39g	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	0.038% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.1% 3.2mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	52.3% 68g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	62.4% 45.3g	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	0% 0g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Puddings, tapioca, 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	3.46% 0.041mg	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	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	1.9% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	4.9% 0.064mg	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	1.6% 6.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.2% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	1.06% 0.96mg	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	0.21% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	6.4% 0.057mg	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	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	1.53% 0.035mg	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	30% 211mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	6.57% 223mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	39.8% 597mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	4.93% 0.54mg	11mg per day for Men 19-50 years
Water	4.27% 158g	6.58% 243g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 9.1 times more Vitamin B1, 4.2 times more Vitamin B3, 5.4 times more Vitamin B5, 4.4 times more Vitamin B6, 48.1 times more Vitamin B9, 3 times more Vitamin C and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, 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 as well as Puddings, tapioca, 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, tapioca, ready-to-eat, fat free:

• Boiled All Types Kidney Beans have 8.9 times more Copper, 14.9 times more Iron, 6.2 times more Magnesium, 28.9 times more Manganese, 1.5 times more Phosphorus, 4.3 times more Potassium, more Selenium and 4.4 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 2 times more Calcium, 252.6 times more Sodium and 1.5 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have more Omega 3, more Fiber and 4.5 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 1.3 times more Carbohydrate and 59.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.