Comparing Nutrients in 500 calories Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS California Red Kidney Beans

Weight per 500 calories

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium: 137g
• California Red Kidney Beans: 152g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Puddings, lemon, dry mix, regular, with added oil, potassium, sodium or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	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	0.36% 0.14g	99% 37.7g	38g per day for Men 19-50 years
Protein	0.24% 0.14g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	California 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	0.57% 0.007mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.52% 0.033mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.16% 0.026mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.53% 0.007mg	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	0% 0μg	149% 597μg	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% 0mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	NA	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	3.64% 0.033mg	185% 1.67mg	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	2.9% 0.23mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.46mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	1.5% 0.034mg	66% 1.5mg	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	0.59% 4.1mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	77.3% 1160mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	0.25% 0.027mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 117.3 times more Vitamin B1, 10.1 times more Vitamin B2, 120.2 times more Vitamin B3, 28.8 times more Vitamin B5, 88.1 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs California Red Kidney Beans:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 69.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 50.8 times more Copper, 61 times more Iron, 44.4 times more Magnesium, 44.4 times more Manganese, 149.7 times more Phosphorus, 6.4 times more Potassium, 5.1 times more Selenium and 141.4 times more Zinc than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.

Comparison of macro-nutrients per 500 calories:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 11.4 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Omega 3, 276.2 times more Fiber and 270.3 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.