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

Weight per 500 calories

• Puddings, vanilla, ready-to-eat, fat free: 562g
• Canned Kidney Beans: 595g

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

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	0% 0g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	117% 85g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 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	20.3% 11.3g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.62% 5.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.83% 0.29mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	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	4.2% 17μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	49% 1.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.74mg	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	0% 0mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	22.5% 225mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	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	25.3% 2.02mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	9.36% 39.3mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	0.98% 0.022mg	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	43.3% 303mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	17.4% 9.55μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	71.5% 1073mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	11.7% 432g	12.6% 465g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat, fat free have 1.6 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.6 times more Vitamin B1, 8.4 times more Vitamin B3, 4.1 times more Vitamin B6, 12.7 times more Vitamin B9 and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Canned All Types Kidney Beans have similar amounts of Vitamin C per 500 kcal.
• Both Puddings, vanilla, ready-to-eat, fat free 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, vanilla, ready-to-eat, fat free vs Canned Kidney Beans:

• Puddings, vanilla, ready-to-eat, fat free have 1.8 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11 times more Copper, 3.4 times more Iron, 4.1 times more Magnesium, 44.5 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium, 1.6 times more Sodium and 2.1 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Canned All Types Kidney Beans have similar amounts of Calcium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, vanilla, ready-to-eat, fat free have 1.3 times more Carbohydrate and 7.7 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, more Fiber and 2.7 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Puddings, vanilla, ready-to-eat, fat free as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.