Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 1064g

Boiled California Red Kidney Beans have 2.6 times more energy per 100g than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt. It has average energy density when compared to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	75.5% 98g	130g per day for Men 19-50 years
Sugars	NA	32% 23g	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	99% 37.5g	11% 4.26g	38g per day for Men 19-50 years
Protein	65.7% 37g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	176% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	221% 2.87mg	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	74.6% 298μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.38% 4.84mg	0% 0mg	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	NA	19% 2.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	26.6% 266mg	52% 521mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	NA	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	150% 12mg	743% 59.5mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	10% 42.6mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	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	79% 552mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	NA	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	7.3% 270g	25.6% 948g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Cereals, MALT-O-MEAL, Chocolate, Prepared With Water, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 500 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 3.1 times more Vitamin B1, 6.4 times more Vitamin B2, 12.9 times more Vitamin B3 and 6.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 500 calories of Boiled California Red Kidney Beans have 4.5 times more Magnesium, 3.2 times more Phosphorus, 5 times more Potassium and 1.6 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 500 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2 times more Calcium, 4.9 times more Iron and 3.5 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 8.8 times more Fiber and 2.5 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Boiled California Red Kidney Beans and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.