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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Puddings, tapioca, ready-to-eat, fat free: 319g

California Red Kidney Beans have 3.5 times more energy per 100g than Puddings, tapioca, ready-to-eat, fat free. It has high energy density when compared to other foods. Puddings, tapioca, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	California Red 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	0.23% 0.23g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	42% 54.4g	52.3% 68g	130g per day for Men 19-50 years
Sugars	NA	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	59.6% 22.6g	0% 0g	38g per day for Men 19-50 years
Protein	39.6% 22g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	California Red 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	40% 0.48mg	3.46% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	1.9% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.5% 358μg	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	4.55% 4.1mg	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	NA	0.21% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	17.7% 177mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	106% 8.5mg	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	6.57% 223mg	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	39.8% 597mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.93% 0.54mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	6.58% 243g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of California Red Kidney Beans have 11.6 times more Vitamin B1, 5.8 times more Vitamin B3, 7.4 times more Vitamin B5, 5.7 times more Vitamin B6 and 56.1 times more Vitamin B9 than Puddings, tapioca, ready-to-eat, fat free.
• While 300 kcal of Puddings, tapioca, ready-to-eat, fat free contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puddings, tapioca, ready-to-eat, fat free provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 300 calories of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of California Red Kidney Beans have 17.4 times more Copper, 24.2 times more Iron, 9.1 times more Magnesium, 25.9 times more Manganese, 1.7 times more Phosphorus, 6.1 times more Potassium and 4.3 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While 300 kcal of Puddings, tapioca, ready-to-eat, fat free contain 59.7 times more Sodium and 22.8 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puddings, tapioca, ready-to-eat, fat free contain similar levels of Calcium per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Iron, Magnesium, Manganese and Zinc
• Both Raw California Red Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have more Fiber and 4.8 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• While 300 kcal of Puddings, tapioca, ready-to-eat, fat free contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puddings, tapioca, ready-to-eat, fat free offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.