Comparing Nutrients in 500 calories Boiled Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal: 124g

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 3.2 times more energy per unit of mass than Boiled All Types Kidney Beans, which is very high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	21.4% 3.64g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	26.4% 19g	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	31.7% 12g	38g per day for Men 19-50 years
Protein	61% 34g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.3% 533μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	72.4% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	74.4% 12mg	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	95% 1.24mg	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	59.6% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.25% 4.72mg	0.28% 0.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	2.27% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	13.8% 138mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	55% 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	109% 8.74mg	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	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	77.6% 543mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	94% 52μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.17% 6.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B9, 19 times more Vitamin C and 12.1 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain more Vitamin A, 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 5.2 times more Vitamin B3, 2.6 times more Vitamin B6, more Vitamin B12, more Vitamin D and 7.8 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Boiled All Types Kidney Beans have 2.8 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 3.8 times more Potassium, 1.4 times more Zinc and 40.8 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 2.5 times more Iron, 12 times more Selenium and 90.4 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 3.2 times more Omega 3, 2.1 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 6.6 times more Fat, 8.6 times more Omega 6 and 15.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.