Comparing Nutrients in 500 calories Puddings, tapioca, ready-to-eat VS Canned Kidney Beans

Weight per 500 calories

• Puddings, tapioca, ready-to-eat: 385g
• Canned Kidney Beans: 595g

Puddings, tapioca, ready-to-eat have 1.5 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Puddings, tapioca, ready-to-eat or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	1.33% 3.85mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	79% 57.3g	15% 11g	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	0% 0g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 48.5g	% 11g	g per day for Men 19-50 years
Fiber	0% 0g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.092mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	34% 0.44mg	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	2.9% 11.5μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.7% 0.81μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.3% 1.15mg	7.94% 7.14mg	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	3.85% 0.58mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	27.3% 273mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	89.3% 0.8mg	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	5.3% 0.42mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	1.84% 0.042mg	43.5% 1mg	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	33% 231mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	37% 558mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	7.47% 276g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, tapioca, ready-to-eat vs Canned Kidney Beans:

• Puddings, tapioca, ready-to-eat have 1.2 times more Vitamin B2 and more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.5 times more Vitamin B1, 9.8 times more Vitamin B3, 4.8 times more Vitamin B6, 18.6 times more Vitamin B9, 6.2 times more Vitamin C and 15.9 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Puddings, tapioca, ready-to-eat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Puddings, tapioca, ready-to-eat vs Canned Kidney Beans:

• Puddings, tapioca, ready-to-eat have 1.3 times more Calcium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.6 times more Copper, 16.5 times more Iron, 7 times more Magnesium, 23.6 times more Manganese, 2.3 times more Phosphorus, 4 times more Potassium, more Selenium, 3.2 times more Sodium, 3.2 times more Zinc and 1.7 times more Water than Puddings, tapioca, ready-to-eat.

Comparison of macro-nutrients per 500 calories:

• Puddings, tapioca, ready-to-eat have 4.2 times more Fat, 4.4 times more Saturated Fat and 5.2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, more Fiber and 4.1 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Puddings, tapioca, ready-to-eat as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.