Comparing Nutrients in 500 calories California Red Kidney Beans VS Cereals ready-to-eat, FAMILIA

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cereals ready-to-eat, FAMILIA: 129g

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, FAMILIA?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	8.37% 8.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	7.4% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	11.7% 2g	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	73% 95g	130g per day for Men 19-50 years
Sugars	NA	41.2% 30g	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	29% 11g	38g per day for Men 19-50 years
Protein	66% 37g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	14.5% 2.3mg	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	9.9% 0.13mg	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	5.15% 20.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.6% 0.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	0.86% 0.77mg	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	9.97% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	29.5% 295mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	58.3% 0.52mg	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	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	97% 409mg	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	62% 434mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	18.7% 637mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.69% 10.3mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	22.5% 2.47mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.066% 2.45g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, FAMILIA Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals ready-to-eat, FAMILIA?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cereals ready-to-eat, FAMILIA:

• 500 calories of California Red Kidney Beans have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6 and 29 times more Vitamin B9 than Cereals ready-to-eat, FAMILIA.
• While 500 kcal of Cereals ready-to-eat, FAMILIA contain 2.1 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 500 calories of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cereals ready-to-eat, FAMILIA:

• 500 calories of California Red Kidney Beans have 1.3 times more Calcium, 3.2 times more Copper, 4 times more Iron, 1.4 times more Phosphorus, 3.5 times more Potassium and 1.6 times more Zinc than Cereals ready-to-eat, FAMILIA.
• While 500 kcal of Cereals ready-to-eat, FAMILIA contain 1.7 times more Magnesium and 4.6 times more Selenium 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 3.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, FAMILIA.
• While 500 kcal of Cereals ready-to-eat, FAMILIA contain 24.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, FAMILIA offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, FAMILIA provide inadequate amounts of Omega 3 in 500 calories.