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

Weight per 500 calories

• Puddings, chocolate, ready-to-eat, fat free: 538g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, fat free, which is average in comparison to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Boiled 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.5% 0.43g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	117% 84.7g	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	4.24% 1.6g	66.3% 25g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	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	8.06% 0.097mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.92% 0.47mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	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	4.03% 16μg	128% 512μg	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	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% 0mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	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	114% 9.1mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	18.2% 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	41.5% 290mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	33% 1118mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	55% 828mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	11% 410g	7.12% 264g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat, fat free have 1.7 times more Vitamin B2 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.5 times more Vitamin B1, 4.9 times more Vitamin B3, 5.5 times more Vitamin B6, 31.7 times more Vitamin B9, more Vitamin C and 61.5 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

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

• Puddings, chocolate, ready-to-eat, fat free have 1.5 times more Calcium, 2 times more Selenium, 210.3 times more Sodium and 1.6 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Copper, 2.1 times more Magnesium, 4 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Boiled All Types Kidney Beans have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, chocolate, ready-to-eat, fat free have 1.2 times more Carbohydrate and 67.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 15.6 times more Fiber and 3.3 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.