Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS POST Bran Flakes

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• POST Bran Flakes: 152g

Cereals ready-to-eat, POST Bran Flakes have 2.6 times more energy per unit of mass than Boiled California Red Kidney Beans, which is high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or POST Bran Flakes?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Boiled California Red Kidney Beans	POST Bran Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	9.96% 1.7g	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	94% 123g	130g per day for Men 19-50 years
Sugars	NA	39% 28.4g	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	73.4% 28g	38g per day for Men 19-50 years
Protein	65.7% 37g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	127% 1142μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	159% 25.5mg	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	199% 2.6mg	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	254% 1017μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	318% 7.62μg	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	33.8% 203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.78% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	POST Bran Flakes	Recommended Dietary Allowance
Calcium	26.6% 266mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	84.7% 0.76mg	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	534% 42.7mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	83% 349mg	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	98% 684mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	24% 813mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	146% 80μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	55% 823mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.14% 5.2g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS POST Bran Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or POST Bran Flakes?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs POST Bran Flakes:

• 500 kcal of Cereals ready-to-eat, POST Bran Flakes contain more Vitamin A, 3.8 times more Vitamin B1, 8.5 times more Vitamin B2, 11.7 times more Vitamin B3, 6.2 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs POST Bran Flakes:

• 500 calories of Boiled California Red Kidney Beans have 4 times more Calcium, 1.5 times more Copper and 2.1 times more Potassium than POST Bran Flakes.
• While 500 kcal of Cereals ready-to-eat, POST Bran Flakes contain 3.6 times more Iron, 1.8 times more Magnesium, 16.5 times more Selenium, 51 times more Sodium and 2.2 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and POST Bran Flakes contain similar levels of Phosphorus per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of POST Bran Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.3 times more Fiber and 2.4 times more Protein than POST Bran Flakes.
• While 500 kcal of Cereals ready-to-eat, POST Bran Flakes contain 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and POST Bran Flakes offer comparable quantities of Energy per 500 calories.
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, POST Bran Flakes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.