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

Weight per 100 calories

• Royal Red Kidney Beans: 30.4g
• Puddings, vanilla, ready-to-eat, fat free: 112g

Royal 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.

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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Royal 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	0.14% 0.14g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	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% 7.57g	0% 0g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Royal 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	9.88% 0.12mg	2.06% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	0.37% 0.058mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.26% 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% 1.37mg	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

	Royal Red Kidney Beans	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	4% 40mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	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	33% 2.64mg	5.06% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	1.87% 7.87mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	17.6% 123mg	8.67% 60.7mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	3.57% 121mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	3.47% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	14.3% 215mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	2.34% 86.4g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Puddings, Vanilla, Ready-to-eat, Fat Free Nutrients Per 100 Kcal

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

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

• 100 calories of Royal Red Kidney Beans have 4.8 times more Vitamin B1, 11 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 100 kcal of Puddings, vanilla, ready-to-eat, fat free contain 1.4 times more Vitamin B2 and more Vitamin B12 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• 100 calories of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Royal Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 calories.

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

• 100 calories of Royal Red Kidney Beans have 20.8 times more Copper, 6.5 times more Iron, 5.3 times more Magnesium, 75 times more Manganese, 2 times more Phosphorus, 3.4 times more Potassium and 3.1 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While 100 kcal of Puddings, vanilla, ready-to-eat, fat free contain 2 times more Selenium, 54.3 times more Sodium and 23.9 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free contain similar levels of Calcium per 100 calories.
• 100 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 100 calories:

• 100 calories of Royal Red Kidney Beans have more Omega 3, more Fiber and 3.4 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• While 100 kcal of Puddings, vanilla, ready-to-eat, fat free contain 1.3 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Puddings, vanilla, ready-to-eat, fat free offer comparable quantities of Energy per 100 calories.
• 100 calories of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Raw Royal Red Kidney Beans as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 6 in 100 calories.