Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Puddings, vanilla, ready-to-eat

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Puddings, vanilla, ready-to-eat: 385g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Boiled Red Kidney Beans	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	1.97% 0.33g	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% 89.8g	67% 87g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	90% 65.3g	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	% 58.5g	g per day for Men 19-50 years
Fiber	76.7% 29g	0% 0g	38g per day for Men 19-50 years
Protein	61% 34g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.85% 7.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	1.37% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	5.62% 0.073mg	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	128% 512μg	1.92% 7.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.58μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.25% 4.72mg	0.85% 0.77mg	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	7.7% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	1.92% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	11% 110mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	145% 11.6mg	4.33% 0.35mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	3.66% 15.4mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	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	80% 559mg	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	7.12% 264g	7.45% 276g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Puddings, Vanilla, Ready-to-eat Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Red Kidney Beans have 8.6 times more Vitamin B1, 10.4 times more Vitamin B3, 1.5 times more Vitamin B5, 6.5 times more Vitamin B6, 66.5 times more Vitamin B9 and 14.3 times more Vitamin K than Puddings, vanilla, ready-to-eat.
• While 500 kcal of Puddings, vanilla, ready-to-eat contain more Vitamin B12 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puddings, vanilla, ready-to-eat provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• 500 calories of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Boiled Red Kidney Beans have 13.8 times more Copper, 33.4 times more Iron, 11.5 times more Magnesium, 44.4 times more Manganese, 3.5 times more Phosphorus, 6.3 times more Potassium and 6.8 times more Zinc than Puddings, vanilla, ready-to-eat.
• While 500 kcal of Puddings, vanilla, ready-to-eat contain 1.7 times more Calcium and 84 times more Sodium than Boiled Red Kidney Beans.
• 500 calories of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Boiled Red Kidney Beans as well as Puddings, vanilla, ready-to-eat lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have more Omega 3, more Fiber and 6.1 times more Protein than Puddings, vanilla, ready-to-eat.
• While 500 kcal of Puddings, vanilla, ready-to-eat contain 7.4 times more Fat, 13.8 times more Saturated Fat and 51.8 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puddings, vanilla, ready-to-eat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Red Kidney Beans as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 6 in 500 calories.