Comparing Nutrients in 100 calories Puddings, chocolate, ready-to-eat, fat free VS Boiled Kidney Beans

Weight per 100 calories

• Puddings, chocolate, ready-to-eat, fat free: 108g
• Boiled Kidney Beans: 78.7g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, fat free, which is average in comparison to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0.37% 1.08mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.4g	14% 18g	130g per day for Men 19-50 years
Sugars	23.4% 17g	0.35% 0.25g	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	0.85% 0.32g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	3.7% 2.08g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Boiled 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	1.6% 0.019mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.12% 0.08mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.094mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.32% 0.017mg	7.27% 0.094mg	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	0.81% 3.23μg	25.6% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.72% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.05% 0.94mg	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	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.09% 0.11μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.2% 42mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	19% 0.17mg	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	22.7% 1.8mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	3.84% 16mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	14.7% 0.34mg	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	8.3% 58mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	6.58% 224mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	2.93% 0.32mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	2.2% 82g	1.42% 52.7g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat, fat free have 1.7 times more Vitamin B2 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.5 times more Vitamin B1, 4.9 times more Vitamin B3, 5.5 times more Vitamin B6, 31.7 times more Vitamin B9, more Vitamin C and 61.5 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 100 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Puddings, chocolate, ready-to-eat, fat free vs Boiled Kidney Beans:

• Puddings, chocolate, ready-to-eat, fat free have 1.5 times more Calcium, 2 times more Selenium, 210.3 times more Sodium and 1.6 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Copper, 2.1 times more Magnesium, 4 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Boiled All Types Kidney Beans have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Puddings, chocolate, ready-to-eat, fat free have 1.2 times more Carbohydrate and 67.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 15.6 times more Fiber and 3.3 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.