Comparing Nutrients in 500 calories Canned Kidney Beans VS HEALTH VALLEY, FIBER 7 Flakes

Weight per 500 calories

• Canned Kidney Beans: 595g
• HEALTH VALLEY, FIBER 7 Flakes: 142g

Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 4.2 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 HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Canned Kidney Beans	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	4.8% 0.81g	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	85% 111g	130g per day for Men 19-50 years
Sugars	15% 11g	39% 28.3g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	55.5% 31g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	NA	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	77% 1mg	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	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	125% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	6.6% 5.95mg	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	0.79% 0.12mg	9.35% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	20.2% 202mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	75.2% 0.68mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	199% 4.57mg	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	66% 463mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.11% 4.25g	3700g per day for Men 19-50 years

Canned Kidney Beans VS HEALTH VALLEY, FIBER 7 Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or HEALTH VALLEY, FIBER 7 Flakes?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs HEALTH VALLEY, FIBER 7 Flakes:

• 500 calories of Canned Kidney Beans have 7.8 times more Vitamin K than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.8 times more Vitamin B2, 4.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12
• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs HEALTH VALLEY, FIBER 7 Flakes:

• 500 calories of Canned Kidney Beans have 2 times more Calcium, 1.9 times more Iron, 2.1 times more Potassium, 6.2 times more Sodium and 109.3 times more Water than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.3 times more Magnesium, 4.6 times more Manganese, 5 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 9.8 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.3 times more Carbohydrate and 2.6 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy per 500 calories.
• 500 calories of HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 6 in 500 calories.