Comparing Nutrients in 300 calories Red Kidney Beans VS Puddings, coconut cream, dry mix, regular

Weight per 300 calories

• Red Kidney Beans: 89g
• Puddings, coconut cream, dry mix, regular: 69g

Puddings, coconut cream, dry mix, regular have 1.3 times more energy per unit of mass than Raw Red Kidney Beans, which is very high in comparison to other foods. Red Kidney Beans having high energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Puddings, coconut cream, dry mix, regular?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Puddings, coconut cream, dry mix, regular	1%	24%	75%

Macro Nutrients

	Red Kidney Beans	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	8.1% 7.85g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	24.5% 7.86g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	76.8% 55.7g	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	35.6% 13.5g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	36% 20g	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	0.58% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	0.44% 0.071mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	2.66% 0.035mg	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	87.7% 351μg	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	0.23% 0.21mg	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	1.25% 0.19mg	0.32% 0.048mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0.058% 0.069μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Calcium	7.4% 74mg	0.55% 5.53mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	4.93% 0.39mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	2.47% 10.4mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	14% 0.32mg	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	51.6% 361mg	3.46% 24mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	4.52% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.069% 2.56g	3700g per day for Men 19-50 years

Red Kidney Beans VS Puddings, Coconut Cream, Dry Mix, Regular Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Puddings, coconut cream, dry mix, regular?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Puddings, coconut cream, dry mix, regular:

• 300 calories of Red Kidney Beans have 78.3 times more Vitamin B1, 9.5 times more Vitamin B2, 26.6 times more Vitamin B3, 7.4 times more Vitamin B5, 10.2 times more Vitamin B6 and 253.7 times more Vitamin B9 than Puddings, coconut cream, dry mix, regular.
• 300 calories of Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Red Kidney Beans as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Puddings, coconut cream, dry mix, regular:

• 300 calories of Red Kidney Beans have 13.4 times more Calcium, 6.3 times more Copper, 15.1 times more Iron, 11.8 times more Magnesium, 3.1 times more Manganese, 14.9 times more Phosphorus, 13.2 times more Potassium and 10.3 times more Zinc than Puddings, coconut cream, dry mix, regular.
• While 300 kcal of Puddings, coconut cream, dry mix, regular contain 44.1 times more Sodium than Raw Red Kidney Beans.
• 300 calories of Puddings, coconut cream, dry mix, regular lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Red Kidney Beans as well as Puddings, coconut cream, dry mix, regular lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have more Omega 3, 12.2 times more Fiber and 29 times more Protein than Puddings, coconut cream, dry mix, regular.
• While 300 kcal of Puddings, coconut cream, dry mix, regular contain 8.3 times more Fat, 57.3 times more Saturated Fat and 29.8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Puddings, coconut cream, dry mix, regular offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Red Kidney Beans as well as Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 6 in 300 calories.