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

Weight per 500 calories

• Puddings, tapioca, ready-to-eat, fat free: 532g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 3.6 times more energy per unit of mass than Puddings, tapioca, ready-to-eat, fat free, which is high in comparison to other foods. Puddings, tapioca, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.063% 0.011g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	1.83% 5.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	70% 91g	130g per day for Men 19-50 years
Sugars	104% 75.4g	4.3% 3.1g	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% 0g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	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	5.76% 0.069mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	45.3% 0.59mg	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	2.66% 10.6μg	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	68.7% 1.65μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.77% 1.6mg	7.4% 6.68mg	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	0.35% 0.053mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.7% 277mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	7.3% 0.59mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	6.33% 26.6mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	2.54% 0.059mg	71.7% 1.65mg	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	50% 351mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	66.3% 995mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.22% 0.9mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	11% 406g	0.47% 17.4g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Puddings, tapioca, ready-to-eat, fat free have 1.3 times more Vitamin B2 and more Vitamin B12 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 13 times more Vitamin B1, 5.8 times more Vitamin B3, 7.3 times more Vitamin B5, 5.5 times more Vitamin B6 and 54.9 times more Vitamin B9 than Puddings, tapioca, ready-to-eat, fat free.
• 500 calories of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Puddings, tapioca, ready-to-eat, fat free have 2.2 times more Calcium, 55.9 times more Sodium and 23.3 times more Water than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 10.8 times more Copper, 17 times more Iron, 7.7 times more Magnesium, 28.2 times more Manganese, 1.7 times more Phosphorus, 5.4 times more Potassium and 4.6 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• 500 calories of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Iron, Magnesium, Manganese and Zinc
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw 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, fat free have 1.2 times more Carbohydrate and 24.2 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain more Omega 3, more Fiber and 4.4 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.