Comparing Nutrients in 500 calories Boiled Kidney Beans VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 134g

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 2.9 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Cereals ready-to-eat, GENERAL MILLS, CHEERIOS?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	9.15% 8.87g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	6.72% 2.15g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	75.7% 98g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	8.34% 6.05g	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	66.3% 25g	35.7% 13.6g	38g per day for Men 19-50 years
Protein	61% 34g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	148% 1331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	185% 2.4mg	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	128% 512μg	240% 960μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	379% 9.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.25% 4.72mg	32% 28.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	32% 192IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	13.8% 138mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	109% 8.74mg	486% 39mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	36.5% 153mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	208% 4.8mg	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	77.6% 543mg	68.5% 480mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	164% 18mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.14% 5.05g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Cereals Ready-to-eat, GENERAL MILLS, CHEERIOS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Cereals ready-to-eat, GENERAL MILLS, CHEERIOS?

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 500 calories of Boiled Kidney Beans have 1.7 times more Vitamin B2 and 12.3 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 500 kcal of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain more Vitamin A, 2.8 times more Vitamin B1, 10.6 times more Vitamin B3, 5.1 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12, 6.1 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• 500 calories of Boiled Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 500 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 500 calories of Boiled Kidney Beans have 1.6 times more Copper and 1.9 times more Potassium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 500 kcal of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 3.5 times more Calcium, 4.4 times more Iron, 2.8 times more Manganese, 7.7 times more Selenium, 169.7 times more Sodium and 4.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Boiled Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kidney Beans have 7.3 times more Omega 3, 1.9 times more Fiber and 2 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 500 kcal of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 6.9 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS provide inadequate amounts of Omega 3