Comparing Nutrients in 500 calories California Red Kidney Beans VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 150g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals ready-to-eat, BARBARA'S PUFFINS, original?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	3.85% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	9.05% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	38.4% 28g	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% 37.7g	73% 27.8g	38g per day for Men 19-50 years
Protein	66% 37g	20% 11g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	18% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	28% 0.36mg	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	149% 597μg	7.13% 28.5μg	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	7.58% 6.8mg	93% 83.5mg	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	8.9% 1.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.88% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	29.5% 295mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	50.2% 0.45mg	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	177% 14mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	14% 473mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	45.6% 25μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.15% 5.4g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, BARBARA'S PUFFINS, Original Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals ready-to-eat, BARBARA'S PUFFINS, original?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 500 calories of California Red Kidney Beans have 4.8 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B6 and 20.9 times more Vitamin B9 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 500 kcal of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 12.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, BARBARA'S PUFFINS, original provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 500 calories of California Red Kidney Beans have 2.8 times more Calcium, 3.7 times more Copper, 7.1 times more Iron, 1.5 times more Magnesium, 3.2 times more Phosphorus, 4.8 times more Potassium and 2 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 500 kcal of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 5.2 times more Selenium and 63.4 times more Sodium than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.4 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 500 kcal of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, BARBARA'S PUFFINS, original offer comparable quantities of Energy per 500 calories.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.