Comparing Nutrients in 100 calories California Red Kidney Beans VS Puddings, vanilla, ready-to-eat, fat free

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Puddings, vanilla, ready-to-eat, fat free: 112g

California Red Kidney Beans have 3.7 times more energy per 100g than Puddings, vanilla, ready-to-eat, fat free. It has high energy density when compared to other foods. Puddings, vanilla, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Puddings, vanilla, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	California Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	20% 7.55g	0% 0g	38g per day for Men 19-50 years
Protein	13% 7.4g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	2.06% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	0.37% 0.058mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	1.64% 0.021mg	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	30% 119μg	0.84% 3.37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.83% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	1.5% 1.35mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	5.9% 59mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	1.62% 0.015mg	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	35.4% 2.83mg	5.06% 0.4mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	1.87% 7.87mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	0.2% 0.004mg	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	17.5% 123mg	8.67% 60.7mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	3.57% 121mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	3.47% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	14.3% 215mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	2.34% 86.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Puddings, vanilla, ready-to-eat, fat free:

• Raw California Red Kidney Beans have 6.5 times more Vitamin B1, 10.7 times more Vitamin B3, 5.6 times more Vitamin B6 and 35.4 times more Vitamin B9 than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 1.5 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free have similar amounts of Vitamin B5 and Vitamin C per 100 kcal.
• Both Raw California Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Puddings, vanilla, ready-to-eat, fat free:

• Raw California Red Kidney Beans have 1.3 times more Calcium, 22.8 times more Copper, 7 times more Iron, 6.2 times more Magnesium, 67.4 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium and 3 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 2 times more Selenium, 64.4 times more Sodium and 24.3 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have more Omega 3, more Fiber and 3.3 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free have similar amounts of Energy per 100 kcal.
• Both Raw California Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.