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

Weight per 500 calories

• Puddings, chocolate, ready-to-eat: 352g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 2.3 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, which is high in comparison to other foods. Puddings, chocolate, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.48% 0.082g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	83.4% 60.5g	NA	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	99% 37.7g	38g per day for Men 19-50 years
Protein	13% 7.36g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	California Red 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	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.88% 0.063mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	15% 63.4mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	66% 1.5mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	6.6% 245g	0.48% 18g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have more Vitamin A and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.5 times more Vitamin B1, 1.3 times more Vitamin B2, 7.2 times more Vitamin B3, 1.4 times more Vitamin B5, 9.5 times more Vitamin B6, 56.5 times more Vitamin B9 and 6.5 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in 500 kcal.

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

• Puddings, chocolate, ready-to-eat have 32.1 times more Sodium and 13.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium, 5.1 times more Copper, 3.2 times more Iron, 3.8 times more Magnesium, 3.6 times more Manganese, 3.1 times more Phosphorus, 3.5 times more Potassium, more Selenium and 3.2 times more Zinc than Puddings, chocolate, ready-to-eat.

Comparison of macro-nutrients per 500 calories:

• Puddings, chocolate, ready-to-eat have 42.8 times more Fat and 81.5 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 18.1 times more Omega 3, more Fiber and 5 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.