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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Puddings, vanilla, ready-to-eat: 231g

California Red Kidney Beans have 2.5 times more energy per 100g than Puddings, vanilla, ready-to-eat. It has high energy density when compared to other foods. Puddings, vanilla, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	California Red 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	0.23% 0.23g	9% 8.72g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	7.33% 2.34g	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	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	42% 54.4g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	59.6% 22.6g	0% 0g	38g per day for Men 19-50 years
Protein	39.6% 22g	5.98% 3.35g	56g per day for Men 19-50 years

Vitamins

	California Red 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	40% 0.48mg	3.65% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.5% 358μg	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	4.55% 4.1mg	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	NA	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	17.7% 177mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	106% 8.5mg	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	2.2% 9.23mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	4.4% 150mg	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	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	4.47% 165g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of California Red Kidney Beans have 11 times more Vitamin B1, 1.2 times more Vitamin B2, 14.2 times more Vitamin B3, 2 times more Vitamin B5, 8.2 times more Vitamin B6 and 77.6 times more Vitamin B9 than Puddings, vanilla, ready-to-eat.
• While 300 kcal of Puddings, vanilla, ready-to-eat contain more Vitamin B12 than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 300 calories of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Puddings, vanilla, ready-to-eat 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, vanilla, ready-to-eat:

• 300 calories of California Red Kidney Beans have 1.6 times more Calcium, 24.1 times more Copper, 40.9 times more Iron, 15.8 times more Magnesium, 35.8 times more Manganese, 3.9 times more Phosphorus, 9 times more Potassium and 6.3 times more Zinc than Puddings, vanilla, ready-to-eat.
• While 300 kcal of Puddings, vanilla, ready-to-eat contain 39.7 times more Sodium than Raw California Red Kidney Beans.
• 300 calories of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Raw California Red Kidney Beans as well as Puddings, vanilla, ready-to-eat 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 6.6 times more Protein than Puddings, vanilla, ready-to-eat.
• While 300 kcal of Puddings, vanilla, ready-to-eat contain 38.4 times more Fat and 71.6 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puddings, vanilla, ready-to-eat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Puddings, vanilla, ready-to-eat provide inadequate amounts of Fiber and Protein
• Both Raw California Red Kidney Beans as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.