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

Weight per 500 calories

• Boiled Royal Red Kidney Beans: 407g
• Puddings, vanilla, ready-to-eat, fat free: 562g

Boiled Royal Red Kidney Beans have 1.4 times more energy per 100g than Puddings, vanilla, ready-to-eat, fat free. It has average energy density when compared to other foods. Puddings, vanilla, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.098g	0% 0g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 89g	87% 113g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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% 38g	0% 0g	38g per day for Men 19-50 years
Protein	69% 38.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.62% 5.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	1.83% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	8.2% 0.11mg	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	75.2% 301μg	4.2% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	49% 1.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.42% 4.88mg	7.5% 6.74mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	18% 179mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	8.1% 0.073mg	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	141% 11.3mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	9.36% 39.3mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	0.98% 0.022mg	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	82.5% 577mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	45% 1537mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	8.87% 4.88μg	17.4% 9.55μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.3mg	71.5% 1073mg	1500mg per day for Men 19-50 years
Zinc	33.3% 3.66mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	7.36% 272g	11.7% 432g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Royal Red Kidney Beans have 3.1 times more Vitamin B1, 7.7 times more Vitamin B3, 4 times more Vitamin B6 and 17.8 times more Vitamin B9 than Puddings, vanilla, ready-to-eat, fat free.
• While 500 kcal of Puddings, vanilla, ready-to-eat, fat free contain 1.8 times more Vitamin B2 and more Vitamin B12 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• 500 calories of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled Royal Red Kidney Beans as well as Puddings, vanilla, 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 Boiled Royal Red Kidney Beans vs Puddings, vanilla, ready-to-eat, fat free:

• 500 calories of Boiled Royal Red Kidney Beans have 14.6 times more Copper, 5.6 times more Iron, 4.3 times more Magnesium, 46.1 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 2.8 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While 500 kcal of Puddings, vanilla, ready-to-eat, fat free contain 1.3 times more Calcium, 2 times more Selenium, 52.8 times more Sodium and 1.6 times more Water than Boiled Royal Red Kidney Beans.
• 500 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Royal Red Kidney Beans have more Omega 3, more Fiber and 3.4 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• While 500 kcal of Puddings, vanilla, ready-to-eat, fat free contain 1.3 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Royal Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 6 in 500 calories.