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

Weight per 500 calories

• Puddings, tapioca, ready-to-eat: 385g
• Boiled Red Kidney Beans: 394g

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

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	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	1.63% 0.28g	2.48% 0.42g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	79% 57.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 48.5g	NA	g per day for Men 19-50 years
Fiber	0% 0g	76.7% 29g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	7.7% 0.092mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	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	2.9% 11.5μg	128% 512μg	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	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	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	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.3% 273mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	5.3% 0.42mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	1.84% 0.042mg	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	33% 231mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	37% 558mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	7.47% 276g	7.12% 264g	3700g per day for Men 19-50 years

Puddings, Tapioca, Ready-to-eat VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Puddings, tapioca, ready-to-eat have 1.6 times more Vitamin B2 and more Vitamin B12 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 6.8 times more Vitamin B1, 9.1 times more Vitamin B3, 5.1 times more Vitamin B6, 44.4 times more Vitamin B9 and 21.5 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat 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, tapioca, ready-to-eat 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, tapioca, ready-to-eat vs Boiled Red Kidney Beans:

• 500 calories of Puddings, tapioca, ready-to-eat have 2.5 times more Calcium and 70.8 times more Sodium than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 13.8 times more Copper, 27.4 times more Iron, 7.7 times more Magnesium, 44.4 times more Manganese, 2.4 times more Phosphorus, 4.5 times more Potassium and 5 times more Zinc than Puddings, tapioca, ready-to-eat.
• 500 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc
• Both Puddings, tapioca, ready-to-eat 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, tapioca, ready-to-eat have 7.6 times more Fat, 13.1 times more Saturated Fat and 45.5 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain more Omega 3, more Fiber and 4.6 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Puddings, tapioca, ready-to-eat as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.