Comparing Nutrients in 500 calories Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Boiled Kidney Beans

Weight per 500 calories

• Puddings, all flavors except chocolate, low calorie, instant, dry mix: 143g
• Boiled Kidney Beans: 394g

Puddings, all flavors except chocolate, low calorie, instant, dry mix have 2.8 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Puddings, all flavors except chocolate, low calorie, instant, dry mix or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	69% 89.8g	130g per day for Men 19-50 years
Sugars	1.77% 1.3g	1.74% 1.26g	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	3% 1.14g	66.3% 25g	38g per day for Men 19-50 years
Protein	2.07% 1.16g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.6% 0.007mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.13% 0.02mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.34% 0.067mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	36.3% 0.47mg	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	0.36% 1.43μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.98% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.25% 4.72mg	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	0.76% 0.11mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.02% 2.43μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	20.4% 204mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	6.03% 0.054mg	94% 0.85mg	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	6.8% 0.54mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.14mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	2.55% 0.059mg	73.6% 1.7mg	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	483% 3383mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	1.26% 43mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	2.08% 1.14μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	357% 5357mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.26% 9.77g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 88.2 times more Vitamin B1, 7.6 times more Vitamin B2, 113.8 times more Vitamin B3, 12.9 times more Vitamin B5, 66.1 times more Vitamin B6, 358.3 times more Vitamin B9, more Vitamin C and 13.6 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Boiled Kidney Beans:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 1.5 times more Calcium, 6.2 times more Phosphorus and 1360.7 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 15.7 times more Copper, 16.1 times more Iron, 23.1 times more Magnesium, 28.9 times more Manganese, 37.2 times more Potassium, 3.8 times more Selenium, 27.6 times more Zinc and 27 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.

Comparison of macro-nutrients per 500 calories:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10 times more Omega 3, 22 times more Fiber and 29.5 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.