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

Weight per 500 calories

• Puddings, tapioca, ready-to-eat, fat free: 532g
• Royal Red Kidney Beans: 152g

Raw Royal Red Kidney Beans have 3.5 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 Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Royal 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	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.063% 0.011g	0.87% 0.15g	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	68% 88.6g	130g per day for Men 19-50 years
Sugars	104% 75.4g	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% 0g	100% 38g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Royal 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	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	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	2.66% 10.6μg	149% 597μg	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	7.6% 6.84mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.7% 277mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	169% 1.5mg	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	7.3% 0.59mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	6.33% 26.6mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	2.54% 0.059mg	73.3% 1.7mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	66.3% 995mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	8.22% 0.9mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	11% 406g	0.49% 18g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 8.6 times more Vitamin B1, 6 times more Vitamin B3, 7.4 times more Vitamin B5, 5.7 times more Vitamin B6 and 56.1 times more Vitamin B9 than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.
• 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 Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Puddings, tapioca, ready-to-eat, fat free have 1.4 times more Calcium, 50.3 times more Sodium and 22.4 times more Water than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 15.9 times more Copper, 22.6 times more Iron, 7.9 times more Magnesium, 28.8 times more Manganese, 1.8 times more Phosphorus, 5.5 times more Potassium and 4.5 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 Royal 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 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain more Omega 3, more Fiber and 5 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Royal 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.