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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Puddings, chocolate, ready-to-eat: 211g

California Red Kidney Beans have 2.3 times more energy per 100g than Puddings, chocolate, ready-to-eat. It has high energy density when compared to other foods. Puddings, chocolate, ready-to-eat having average energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Puddings, chocolate, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	California Red Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	8.34% 2.67g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0.26% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.73% 2.1mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	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	% 32.7g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	0% 0g	38g per day for Men 19-50 years
Protein	39.6% 22g	7.9% 4.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	4.23% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	1.62% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	2.93% 0.038mg	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	89.5% 358μg	1.6% 6.34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.92% 0.19μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	0.7% 0.63mg	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	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	17.7% 177mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	21.6% 0.19mg	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	106% 8.5mg	33.5% 2.7mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.53% 0.72mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	3.97% 147g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 9.5 times more Vitamin B1, 1.3 times more Vitamin B2, 7.2 times more Vitamin B3, 1.4 times more Vitamin B5, 9.5 times more Vitamin B6, 56.5 times more Vitamin B9 and 6.5 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain more Vitamin A and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in 300 kcal.

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

• Raw California Red Kidney Beans have 1.6 times more Calcium, 5.1 times more Copper, 3.2 times more Iron, 3.8 times more Magnesium, 3.6 times more Manganese, 3.1 times more Phosphorus, 3.5 times more Potassium, more Selenium and 3.2 times more Zinc than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 32.1 times more Sodium and 13.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 18.1 times more Omega 3, more Fiber and 5 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 42.8 times more Fat and 81.5 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Puddings, chocolate, ready-to-eat have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw California Red Kidney Beans as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.