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

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Puddings, tapioca, ready-to-eat, fat free: 319g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	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	1.37% 1.33g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	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	42.3% 55g	52.3% 68g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	0% 0g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	32.7% 0.39mg	3.46% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	1.9% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 0.074mg	0.21% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	10.7% 107mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	58% 4.63mg	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	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	56% 393mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	6.57% 223mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	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	7.8% 289g	6.58% 243g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Canned Red Kidney Beans with Liquids have 9.5 times more Vitamin B1, 5.7 times more Vitamin B3, 5 times more Vitamin B5, 4.6 times more Vitamin B6, 13.3 times more Vitamin B9 and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While 300 kcal of Puddings, tapioca, ready-to-eat, fat free contain more Vitamin B12 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Puddings, tapioca, ready-to-eat, fat free provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids 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, Vitamin B9 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Canned Red Kidney Beans with Liquids have 9.5 times more Copper, 13.2 times more Iron, 7 times more Magnesium, 30.7 times more Manganese, 1.9 times more Phosphorus, 4.3 times more Potassium, more Selenium, 1.6 times more Sodium and 4.2 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While 300 kcal of Puddings, tapioca, ready-to-eat, fat free contain 1.5 times more Calcium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Puddings, tapioca, ready-to-eat, fat free contain similar levels of Water per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Iron, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have more Omega 3, more Fiber and 4.2 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• While 300 kcal of Puddings, tapioca, ready-to-eat, fat free contain 6.6 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Puddings, tapioca, ready-to-eat, fat free offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Canned Red Kidney Beans Solids and Liquids as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 6 in 300 calories.