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

Weight per 500 calories

• Boiled Kidney Beans: 394g
• HEALTH VALLEY, FIBER 7 Flakes: 142g

Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 2.8 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 HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Boiled 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	2.03% 1.97g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	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	69% 89.8g	85% 111g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	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	52.6% 20g	38g per day for Men 19-50 years
Protein	61% 34g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	13.8% 138mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	109% 8.74mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	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	77.6% 543mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.11% 4.25g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Kidney Beans have 2.6 times more Vitamin B9 and 10.6 times more Vitamin K than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain more Vitamin A, 3.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin B12 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Boiled Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K
• Both Boiled 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 Boiled Kidney Beans vs HEALTH VALLEY, FIBER 7 Flakes:

• 500 calories of Boiled Kidney Beans have 1.4 times more Calcium, 1.3 times more Copper, 2.4 times more Iron and 2.3 times more Potassium than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.7 times more Manganese, 6.2 times more Selenium and 72 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Magnesium, Phosphorus and Zinc 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 13.5 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 22.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 3
• Both Boiled 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.