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

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Puddings, tapioca, ready-to-eat: 231g

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

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Puddings, tapioca, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	9.23% 8.95g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	6.94% 2.2g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.8% 2.3mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	38.5% 50g	130g per day for Men 19-50 years
Sugars	NA	47.5% 34.4g	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	% 29g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	0% 0g	38g per day for Men 19-50 years
Protein	39.4% 22g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	4.26% 0.055mg	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	44.8% 179μg	1.73% 6.92μg	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	3.23% 2.9mg	0.77% 0.69mg	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	NA	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.77% 0.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	16% 160mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	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	90% 7.2mg	3.17% 0.25mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	47.4% 331mg	19.8% 138mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	22.3% 335mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.5% 166g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Puddings, Tapioca, Ready-to-eat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Puddings, tapioca, ready-to-eat?

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

• 300 calories of Boiled California Red Kidney Beans have 5.6 times more Vitamin B1, 8.7 times more Vitamin B3, 4.5 times more Vitamin B6 and 25.9 times more Vitamin B9 than Puddings, tapioca, ready-to-eat.
• While 300 kcal of Puddings, tapioca, ready-to-eat contain 1.5 times more Vitamin B2 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puddings, tapioca, ready-to-eat provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• 300 calories of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Boiled California Red Kidney Beans have 16.8 times more Copper, 28.4 times more Iron, 8.4 times more Magnesium, 30.3 times more Manganese, 2.4 times more Phosphorus, 4.8 times more Potassium and 4.1 times more Zinc than Puddings, tapioca, ready-to-eat.
• While 300 kcal of Puddings, tapioca, ready-to-eat contain 34.6 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puddings, tapioca, ready-to-eat contain similar levels of Calcium per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc
• Both Boiled California Red Kidney Beans as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have more Fiber and 4.9 times more Protein than Puddings, tapioca, ready-to-eat.
• While 300 kcal of Puddings, tapioca, ready-to-eat contain 41.1 times more Fat and 65.5 times more Saturated Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puddings, tapioca, ready-to-eat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Boiled California Red Kidney Beans as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.