Comparing Nutrients in 500 calories Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Weight per 500 calories

• Canned Kidney Beans: 595g
• Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS: 130g

Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have 4.6 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	0.41% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	90% 118g	130g per day for Men 19-50 years
Sugars	15% 11g	84% 61g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	6.5% 2.47g	38g per day for Men 19-50 years
Protein	55.5% 31g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	NA	101% 909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	262% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	274% 3.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	323% 4.2mg	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	105% 419μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	262% 6.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	70% 63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28% 168IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	0.61% 0.091mg	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 ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	20.2% 202mg	0.65% 6.5mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	8.37% 0.075mg	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	94% 7.53mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	1.24% 5.2mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	NA	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	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	15.3% 8.44μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	57% 6.3mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.088% 3.25g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cereals Ready-to-eat, MALT-O-MEAL, CORN BURSTS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 500 calories of Canned Kidney Beans have more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 4.6 times more Vitamin B1, 11.7 times more Vitamin B2, 17.1 times more Vitamin B3, 9.5 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12, 8.8 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 500 calories of Canned Kidney Beans have 31.2 times more Calcium, 10.7 times more Copper, 30.9 times more Magnesium, 11.1 times more Phosphorus, 15.3 times more Potassium, 1.6 times more Sodium and 143.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 1.6 times more Selenium and 2.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain similar levels of Iron per 500 calories.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 75.2 times more Omega 3, 10.4 times more Fiber and 7.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 1.4 times more Carbohydrate and 5.5 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 6 in 500 calories.