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

Weight per 500 calories

• Red Kidney Beans: 148g
• Puddings, vanilla, ready-to-eat: 385g

Red Kidney Beans have 2.6 times more energy per 100g than Puddings, vanilla, ready-to-eat. It has high energy density when compared to other foods. Puddings, vanilla, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	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	1.62% 1.57g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	70% 91g	67% 87g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	0% 0g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	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	75% 0.9mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	1.37% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	7.7% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	1.92% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	12.3% 123mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	7.7% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	4.33% 0.35mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	3.66% 15.4mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	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	86% 602mg	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	7.45% 276g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Red Kidney Beans have 12.3 times more Vitamin B1, 14.3 times more Vitamin B3, 2 times more Vitamin B5, 8.1 times more Vitamin B6 and 76 times more Vitamin B9 than Puddings, vanilla, ready-to-eat.
• While 500 kcal of Puddings, vanilla, ready-to-eat contain more Vitamin B12 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Puddings, vanilla, ready-to-eat provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of 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 and Vitamin B9
• Both Raw Red Kidney Beans as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Red Kidney Beans have 15 times more Copper, 28.7 times more Iron, 13.3 times more Magnesium, 39 times more Manganese, 3.8 times more Phosphorus, 8.1 times more Potassium and 6.7 times more Zinc than Puddings, vanilla, ready-to-eat.
• While 500 kcal of Puddings, vanilla, ready-to-eat contain 1.5 times more Calcium and 37.2 times more Sodium than Raw Red Kidney Beans.
• 500 calories of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Raw 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 Red Kidney Beans have more Omega 3, more Fiber and 6 times more Protein than Puddings, vanilla, ready-to-eat.
• While 500 kcal of Puddings, vanilla, ready-to-eat contain 9.2 times more Fat, 17.1 times more Saturated Fat and 20.9 times more Sugars than Raw Red Kidney Beans.
• Both 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 Raw Red Kidney Beans as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 6 in 500 calories.