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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Puddings, chocolate, ready-to-eat: 352g

California Red Kidney Beans have 2.3 times more energy per 100g than Puddings, chocolate, ready-to-eat. It has high energy density when compared to other foods. Puddings, chocolate, ready-to-eat having average energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Puddings, chocolate, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	California Red Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.2% 3.52mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	62.3% 81g	130g per day for Men 19-50 years
Sugars	NA	83.4% 60.5g	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	% 54.6g	g per day for Men 19-50 years
Fiber	99% 37.7g	0% 0g	38g per day for Men 19-50 years
Protein	66% 37g	13% 7.36g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.48% 49.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	7.04% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	4.88% 0.063mg	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	149% 597μg	2.64% 10.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	1.17% 1.06mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	29.5% 295mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	36% 0.32mg	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	177% 14mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	15% 63.4mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	18% 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	87.7% 614mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	6.6% 245g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 9.5 times more Vitamin B1, 1.3 times more Vitamin B2, 7.2 times more Vitamin B3, 1.4 times more Vitamin B5, 9.5 times more Vitamin B6, 56.5 times more Vitamin B9 and 6.5 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain more Vitamin A and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in 500 kcal.

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

• Raw California Red Kidney Beans have 1.6 times more Calcium, 5.1 times more Copper, 3.2 times more Iron, 3.8 times more Magnesium, 3.6 times more Manganese, 3.1 times more Phosphorus, 3.5 times more Potassium, more Selenium and 3.2 times more Zinc than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 32.1 times more Sodium and 13.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 18.1 times more Omega 3, more Fiber and 5 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 42.8 times more Fat and 81.5 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Puddings, chocolate, ready-to-eat have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw California Red Kidney Beans as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.