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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Puddings, chocolate, ready-to-eat, fat free: 538g

California Red Kidney Beans have 3.5 times more energy per 100g than Puddings, chocolate, ready-to-eat, fat free. It has high 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 - California Red Kidney Beans or Puddings, chocolate, ready-to-eat, fat free?

Macros Ratio

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

Macro Nutrients

	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	0.39% 0.38g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	69.7% 91g	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% 37.7g	4.24% 1.6g	38g per day for Men 19-50 years
Protein	66% 37g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	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	66.8% 0.8mg	8.06% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	2.92% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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

	California Red Kidney Beans	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	29.5% 295mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	177% 14mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	55% 828mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	11% 410g	3700g per day for Men 19-50 years

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 - California Red Kidney Beans or Puddings, chocolate, ready-to-eat, fat free?

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

• 500 calories of California Red Kidney Beans have 8.3 times more Vitamin B1, 6.7 times more Vitamin B3, 1.5 times more Vitamin B5, 7 times more Vitamin B6 and 37 times more Vitamin B9 than Puddings, chocolate, ready-to-eat, fat free.
• While 500 kcal of Puddings, chocolate, ready-to-eat, fat free contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puddings, chocolate, ready-to-eat, fat free provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of 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 Raw 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 California Red Kidney Beans vs Puddings, chocolate, ready-to-eat, fat free:

• 500 calories of California Red Kidney Beans have 1.4 times more Calcium, 3.7 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 3.6 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium and 2.4 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, 49.7 times more Sodium and 23 times more Water than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 23.4 times more Fiber and 3.6 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both 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 Raw 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.