Comparing Nutrients in 500 calories California Red Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan: 132g

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, POST, GREAT GRAINS, Raisin, Date & Pecan?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	15.4% 2.63g	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	75.6% 98g	130g per day for Men 19-50 years
Sugars	NA	44% 32g	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	66% 37g	18.7% 10.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	0% 0μg	60% 538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	81.4% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	75.2% 12mg	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	92% 1.2mg	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	60% 241μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	149% 3.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	0.73% 0.66mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.87% 3.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	29.5% 295mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	58.8% 0.53mg	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	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	27.4% 115mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	73% 40.2μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.3% 11.2g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 500 calories of California Red Kidney Beans have 2.5 times more Vitamin B9 than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain more Vitamin A, 3.2 times more Vitamin B2, 3.9 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 500 calories of California Red Kidney Beans have 5.7 times more Calcium, 3.2 times more Copper, 2.1 times more Magnesium, 1.8 times more Phosphorus, 4.5 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.5 times more Iron, 8.3 times more Selenium and 19.6 times more Sodium than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 3.1 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 32.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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, POST, GREAT GRAINS, Raisin, Date & Pecan provide inadequate amounts of Omega 3 in 500 calories.