Comparing Nutrients in 500 calories Puddings, coconut cream, dry mix, instant VS Boiled Red Kidney Beans

Weight per 500 calories

• Puddings, coconut cream, dry mix, instant: 121g
• Boiled Red Kidney Beans: 394g

Puddings, coconut cream, dry mix, instant have 3.3 times more energy per 100g than Boiled Red Kidney Beans. It has very high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Puddings, coconut cream, dry mix, instant or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	69% 89.8g	130g per day for Men 19-50 years
Sugars	106% 77g	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	12.7% 4.8g	76.7% 29g	38g per day for Men 19-50 years
Protein	1.94% 1.1g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	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	1.3% 0.016mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.65% 0.26mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.77% 0.14mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.049mg	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	0.6% 2.4μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.4% 0.36mg	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	0.64% 0.096mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.1% 0.12μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.96% 9.64mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	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	11% 0.87mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	4.88% 20.5mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	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	124% 869mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	8.76% 4.8μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	83.5% 1253mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	7.12% 264g	3700g per day for Men 19-50 years

Puddings, Coconut Cream, Dry Mix, Instant VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puddings, coconut cream, dry mix, instant or Boiled Red Kidney Beans?

Lets compare vitamin content per 500 calories of Puddings, coconut cream, dry mix, instant vs Boiled Red Kidney Beans:

• 500 kcal of Boiled Red Kidney Beans contain 40.2 times more Vitamin B1, 3.6 times more Vitamin B2, 8.6 times more Vitamin B3, 6.3 times more Vitamin B5, 9.6 times more Vitamin B6, 212.4 times more Vitamin B9 and 274.5 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• 500 calories of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Puddings, coconut cream, dry mix, instant as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Puddings, coconut cream, dry mix, instant vs Boiled Red Kidney Beans:

• 500 calories of Puddings, coconut cream, dry mix, instant have 1.6 times more Phosphorus and 159.1 times more Sodium than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 11.4 times more Calcium, 5.2 times more Copper, 13.3 times more Iron, 8.6 times more Magnesium, 3.2 times more Manganese, 13.7 times more Potassium and 11.7 times more Zinc than Puddings, coconut cream, dry mix, instant.
• 500 calories of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• Both Puddings, coconut cream, dry mix, instant as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, coconut cream, dry mix, instant have 6.1 times more Fat, 42.5 times more Saturated Fat and 61.2 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain more Omega 3, 6 times more Fiber and 31.5 times more Protein than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 3 and Protein
• Both Puddings, coconut cream, dry mix, instant as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.