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

Weight per 300 calories

• Puddings, chocolate, ready-to-eat: 211g
• Boiled Kidney Beans: 236g

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

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.34% 2.67g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.26% 0.004g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0.73% 2.1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	41.4% 54g	130g per day for Men 19-50 years
Sugars	50% 36.3g	1.04% 0.76g	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	% 32.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	39.8% 15g	38g per day for Men 19-50 years
Protein	7.9% 4.4g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.3% 29.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.23% 0.051mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.62% 0.26mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.93% 0.038mg	22% 0.28mg	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	1.6% 6.34μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.92% 0.19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.7% 0.63mg	3.15% 2.83mg	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	4.37% 0.65mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.8% 108mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	56.7% 0.51mg	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	33.5% 2.7mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	44% 1mg	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	17% 118mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	3.97% 147g	4.27% 158g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have more Vitamin A, more Vitamin B12 and 9.2 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.5 times more Vitamin B1, 5.3 times more Vitamin B3, 7.5 times more Vitamin B6, 48.5 times more Vitamin B9, 4.5 times more Vitamin C and 15.7 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D in 300 kcal.

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

• Puddings, chocolate, ready-to-eat have 1.3 times more Calcium and 135.9 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 2.8 times more Phosphorus, 2.5 times more Potassium, more Selenium and 3.3 times more Zinc than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, chocolate, ready-to-eat have 8.2 times more Fat, 15.5 times more Saturated Fat and 48 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 95 times more Omega 3, more Fiber and 4.6 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.