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

Weight per 500 calories

• Puddings, chocolate, ready-to-eat: 352g
• Boiled Kidney Beans: 394g

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

Which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	1.2% 3.52mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	69% 89.8g	130g per day for Men 19-50 years
Sugars	83.4% 60.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 54.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	66.3% 25g	38g per day for Men 19-50 years
Protein	13% 7.36g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.48% 49.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.04% 0.085mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.88% 0.063mg	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	2.64% 10.6μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.17% 1.06mg	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	7.28% 1.1mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	56% 4.47mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	15% 63.4mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	28% 197mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	6.6% 245g	7.12% 264g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have more Vitamin A, more Vitamin B12 and 9.2 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.5 times more Vitamin B1, 5.3 times more Vitamin B3, 7.5 times more Vitamin B6, 48.5 times more Vitamin B9, 4.5 times more Vitamin C and 15.7 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D in 500 kcal.

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

• Puddings, chocolate, ready-to-eat have 1.3 times more Calcium and 135.9 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 2.8 times more Phosphorus, 2.5 times more Potassium, more Selenium and 3.3 times more Zinc than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, chocolate, ready-to-eat have 8.2 times more Fat, 15.5 times more Saturated Fat and 48 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 95 times more Omega 3, more Fiber and 4.6 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.