Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Puddings, chocolate, ready-to-eat, fat free

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Puddings, chocolate, ready-to-eat, fat free: 538g

Boiled California Red Kidney Beans have 1.3 times more energy per 100g than Puddings, chocolate, ready-to-eat, fat free. It has average energy density when compared to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Puddings, chocolate, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.85% 5.38mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	86.3% 112g	130g per day for Men 19-50 years
Sugars	NA	117% 84.7g	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	99% 37.5g	4.24% 1.6g	38g per day for Men 19-50 years
Protein	65.7% 37g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Puddings, chocolate, 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	43.3% 0.52mg	8.06% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	2.92% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	6.6% 0.086mg	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	74.6% 298μg	4.03% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.6% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.38% 4.84mg	0% 0mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	26.6% 266mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	49.6% 0.45mg	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	150% 12mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	18.2% 0.42mg	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	79% 552mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	55% 828mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	7.3% 270g	11% 410g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Puddings, Chocolate, Ready-to-eat, Fat Free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Puddings, chocolate, ready-to-eat, fat free?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Puddings, chocolate, ready-to-eat, fat free:

• 500 calories of Boiled California Red Kidney Beans have 5.4 times more Vitamin B1, 4.7 times more Vitamin B3, 4.9 times more Vitamin B6 and 18.5 times more Vitamin B9 than Puddings, chocolate, ready-to-eat, fat free.
• While 500 kcal of Puddings, chocolate, ready-to-eat, fat free contain 1.6 times more Vitamin B2 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puddings, chocolate, ready-to-eat, fat free provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• 500 calories of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Puddings, chocolate, ready-to-eat, fat free:

• 500 calories of Boiled California Red Kidney Beans have 1.3 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While 500 kcal of Puddings, chocolate, ready-to-eat, fat free contain 1.8 times more Selenium, 51.3 times more Sodium and 1.5 times more Water than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 23.3 times more Fiber and 3.5 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Boiled California Red Kidney Beans and Puddings, chocolate, ready-to-eat, fat free offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Boiled California Red Kidney Beans as well as Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.