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

Weight per 500 calories

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

Boiled Red 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.

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

Macros Ratio

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

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Boiled Red 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	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.48% 0.42g	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	76.7% 29g	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 Red 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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	81.7% 1.88mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	33% 1118mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	55% 828mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	11% 410g	7.12% 264g	3700g per day for Men 19-50 years

Puddings, Chocolate, Ready-to-eat, Fat Free VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

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

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

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

• 500 calories of Puddings, chocolate, ready-to-eat, fat free have 1.9 times more Calcium, 1.8 times more Selenium, 105.2 times more Sodium and 1.6 times more Water than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 2.1 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 4.5 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 2.6 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, chocolate, ready-to-eat, fat free have 1.2 times more Carbohydrate and 67.2 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain more Omega 3, 18.1 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 Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Puddings, chocolate, ready-to-eat, fat free as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.