Comparing Nutrients in 500 calories Canned Kidney Beans VS Puddings, tapioca, ready-to-eat, fat free

Weight per 500 calories

• Canned Kidney Beans: 595g
• Puddings, tapioca, ready-to-eat, fat free: 532g

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

Which food has more nutrients per 500 calories - Canned Kidney Beans or Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Canned Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.063% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.83% 5.3mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	87% 113g	130g per day for Men 19-50 years
Sugars	15% 11g	104% 75.4g	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	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	0% 0g	38g per day for Men 19-50 years
Protein	55.5% 31g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	5.76% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	8.2% 0.11mg	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	53.6% 214μg	2.66% 10.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68.7% 1.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	1.77% 1.6mg	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	0.79% 0.12mg	0.35% 0.053mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	20.2% 202mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	10.6% 0.096mg	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	87% 6.96mg	7.3% 0.59mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	6.33% 26.6mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	2.54% 0.059mg	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	76.5% 536mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	66.3% 995mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	8.22% 0.9mg	11mg per day for Men 19-50 years
Water	12.6% 465g	11% 406g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Puddings, tapioca, ready-to-eat, fat free:

• Canned All Types Kidney Beans have 10 times more Vitamin B1, 4.6 times more Vitamin B3, 5.1 times more Vitamin B5, 4.1 times more Vitamin B6, 20.1 times more Vitamin B9, 4.5 times more Vitamin C and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 1.3 times more Vitamin B2 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Puddings, tapioca, ready-to-eat, fat free:

• Canned All Types Kidney Beans have 8.4 times more Copper, 11.9 times more Iron, 6 times more Magnesium, 17.1 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Potassium, more Selenium, 1.8 times more Sodium and 3 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 1.4 times more Calcium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have more Omega 3, more Fiber and 4.1 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 1.3 times more Carbohydrate and 6.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Energy per 500 kcal.
• Both Canned All Types Kidney Beans as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.