Comparing Nutrients in 300 calories Puddings, chocolate, ready-to-eat, fat free VS Canned Kidney Beans

Weight per 300 calories

• Puddings, chocolate, ready-to-eat, fat free: 323g
• Canned Kidney Beans: 357g

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, fat free or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	1.1% 3.23mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	40% 51.8g	130g per day for Men 19-50 years
Sugars	70% 51g	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	2.55% 0.97g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	11% 6.23g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	20.3% 0.26mg	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	2.4% 9.68μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.76% 4.3mg	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% 0mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12.6% 126mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	53.6% 0.48mg	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	68% 5.45mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.4mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	26% 0.6mg	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	25% 174mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	6.65% 246g	7.53% 279g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat, fat free have 1.3 times more Vitamin B2 and more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.1 times more Vitamin B1, 5.2 times more Vitamin B3, 5.1 times more Vitamin B6, 13.3 times more Vitamin B9, more Vitamin C and 45.4 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 300 kcal.

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

• Puddings, chocolate, ready-to-eat, fat free have 1.3 times more Iron and 1.6 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Copper, 2 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Sodium and 1.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Canned All Types Kidney Beans have similar amounts of Calcium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, chocolate, ready-to-eat, fat free have 1.3 times more Carbohydrate and 7.7 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, 15.9 times more Fiber and 3 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.