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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Puddings, tapioca, ready-to-eat: 385g

California Red Kidney Beans have 2.5 times more energy per 100g than Puddings, tapioca, ready-to-eat. It has high energy density when compared to other foods. Puddings, tapioca, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	California Red Kidney Beans	Puddings, tapioca, 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	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	11.6% 3.7g	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	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.33% 3.85mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	79% 57.3g	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	% 48.5g	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	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Puddings, tapioca, ready-to-eat	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	7.7% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	7.1% 0.092mg	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	2.9% 11.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.7% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	1.3% 1.15mg	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	3.85% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	29.5% 295mg	27.3% 273mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	7.7% 0.069mg	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	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	1.84% 0.042mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	10.4% 354mg	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	37% 558mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	0.48% 18g	7.47% 276g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Puddings, Tapioca, Ready-to-eat Nutrients Per 500 Kcal

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

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

• 500 calories of California Red Kidney Beans have 8.7 times more Vitamin B1, 12.5 times more Vitamin B3, 1.3 times more Vitamin B5, 6.5 times more Vitamin B6 and 51.7 times more Vitamin B9 than Puddings, tapioca, ready-to-eat.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puddings, tapioca, ready-to-eat 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, tapioca, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Puddings, tapioca, ready-to-eat 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, tapioca, ready-to-eat:

• 500 calories of California Red Kidney Beans have 24.1 times more Copper, 33.5 times more Iron, 10.5 times more Magnesium, 35.8 times more Manganese, 2.7 times more Phosphorus, 6.4 times more Potassium and 4.6 times more Zinc than Puddings, tapioca, ready-to-eat.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain 33.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puddings, tapioca, ready-to-eat contain similar levels of Calcium per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc
• Both Raw California Red Kidney Beans as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have more Fiber and 4.9 times more Protein than Puddings, tapioca, ready-to-eat.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain 39.4 times more Fat and 67.8 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puddings, tapioca, ready-to-eat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.