Comparing Nutrients in 300 calories Boiled Kidney Beans VS Puddings, vanilla, ready-to-eat

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Puddings, vanilla, ready-to-eat: 231g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Boiled Kidney Beans	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	9% 8.72g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	7.33% 2.34g	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	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.8% 2.3mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	40% 52g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	54% 39g	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	% 35g	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	5.98% 3.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.51% 4.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	3.65% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	3.37% 0.044mg	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	1.15% 4.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.4% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	0.51% 0.46mg	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	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	4.6% 0.042mg	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	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	2.2% 9.23mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	1.1% 0.025mg	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	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	4.4% 150mg	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	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	4.27% 158g	4.47% 165g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 8.6 times more Vitamin B1, 10.4 times more Vitamin B3, 1.5 times more Vitamin B5, 6.5 times more Vitamin B6, 66.5 times more Vitamin B9, 6.1 times more Vitamin C and 14.3 times more Vitamin K than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain more Vitamin B12 and 9.8 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Puddings, vanilla, ready-to-eat have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

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

• Boiled All Types Kidney Beans have 12.3 times more Copper, 25.2 times more Iron, 10.7 times more Magnesium, 40 times more Manganese, 3.4 times more Phosphorus, 6.4 times more Potassium, more Selenium and 6.4 times more Zinc than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 1.4 times more Calcium and 168 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Puddings, vanilla, ready-to-eat have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have more Omega 3, more Fiber and 6.1 times more Protein than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 7.4 times more Fat, 13.6 times more Saturated Fat and 51.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Puddings, vanilla, ready-to-eat have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.