Comparing Nutrients in 500 calories Puddings, chocolate, ready-to-eat, fat free VS Canned Kidney Beans

Weight per 500 calories

• Puddings, chocolate, ready-to-eat, fat free: 538g
• Canned Kidney Beans: 595g

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, fat free or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	1.85% 5.38mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	117% 84.7g	15% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	4.24% 1.6g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.06% 0.097mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.92% 0.47mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	34% 0.44mg	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	4.03% 16μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.6% 0.81μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.94% 7.14mg	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% 0mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	89.3% 0.8mg	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	114% 9.1mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	43.5% 1mg	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	41.5% 290mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	33% 1118mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	55% 828mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	11% 410g	12.6% 465g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat, fat free have 1.3 times more Vitamin B2 and more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.1 times more Vitamin B1, 5.2 times more Vitamin B3, 5.1 times more Vitamin B6, 13.3 times more Vitamin B9, more Vitamin C and 45.4 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 500 kcal.

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

• Puddings, chocolate, ready-to-eat, fat free have 1.3 times more Iron and 1.6 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Copper, 2 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Sodium and 1.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Canned All Types Kidney Beans have similar amounts of Calcium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, chocolate, ready-to-eat, fat free have 1.3 times more Carbohydrate and 7.7 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, 15.9 times more Fiber and 3 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.