Comparing Nutrients in 500 calories Canned Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

Weight per 500 calories

• Canned Kidney Beans: 595g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt: 962g

Canned Kidney Beans have 1.6 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt having low energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	3.67% 3.56g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	74.7% 97g	130g per day for Men 19-50 years
Sugars	15% 11g	4.5% 3.27g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.67g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	17.7% 6.73g	38g per day for Men 19-50 years
Protein	55.5% 31g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	43% 6.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	24.4% 0.32mg	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	53.6% 214μg	77% 308μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	3.85% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	20.2% 202mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	55.6% 0.5mg	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	87% 6.96mg	599% 48mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	94% 2.17mg	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	76.5% 536mg	78.3% 548mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	NA	55μg per day for Men 19-50 years
Sodium	117% 1762mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	12.6% 465g	22.6% 838g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Microwaved, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 500 calories of Canned Kidney Beans have 1.4 times more Vitamin B6 and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 500 calories of Canned Kidney Beans have 1.6 times more Copper, 2.1 times more Magnesium, 5.6 times more Potassium and 4.1 times more Sodium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 6.2 times more Calcium, 6.9 times more Iron, 2.2 times more Manganese and 1.8 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 5.1 times more Omega 3, 3.4 times more Sugars, 3.8 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Canned Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 6 in 500 calories.