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

Weight per 500 calories

• Puddings, chocolate, ready-to-eat, fat free: 538g
• Royal Red Kidney Beans: 152g

Raw Royal Red Kidney Beans have 3.5 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, fat free, which is high 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 Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Royal 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	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.87% 0.15g	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	68% 88.6g	130g per day for Men 19-50 years
Sugars	117% 84.7g	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	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	100% 38g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Royal 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	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.92% 0.47mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	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	4.03% 16μg	149% 597μg	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	7.6% 6.84mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	169% 1.5mg	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	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	73.3% 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	88% 617mg	700mg per day for Men 19-50 years
Potassium	33% 1118mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	55% 828mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	11% 410g	0.49% 18g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Puddings, chocolate, ready-to-eat, fat free have more Vitamin B12 than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 6.1 times more Vitamin B1, 6.8 times more Vitamin B3, 1.5 times more Vitamin B5, 7 times more Vitamin B6 and 37 times more Vitamin B9 than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat, fat free as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Puddings, chocolate, ready-to-eat, fat free have 1.8 times more Selenium, 41.9 times more Sodium and 22.7 times more Water than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 3.4 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 4 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium and 2.5 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Royal Red Kidney Beans contain similar levels of Calcium per 500 calories.
• 500 calories of Royal 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 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain more Omega 3, 23.5 times more Fiber and 3.7 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Royal 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 Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.