Comparing Nutrients in 500 calories California Red Kidney Beans VS Cereals ready-to-eat, POST Raisin Bran Cereal

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cereals ready-to-eat, POST Raisin Bran Cereal: 154g

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 Raisin Bran Cereal?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	5.9% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	6.67% 1.13g	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	94% 122g	130g per day for Men 19-50 years
Sugars	NA	70% 50.8g	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	55.6% 21g	38g per day for Men 19-50 years
Protein	66% 37g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	65% 586μg	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	83% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	95% 1.23mg	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	131% 523μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17.5% 105IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.44% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	29.5% 295mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	68.6% 0.62mg	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	353% 28.2mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	61.7% 259mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	215% 4.95mg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	16.6% 9.1μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.36% 13.3g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, POST Raisin Bran Cereal Nutrients Per 500 Kcal

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

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

• 500 calories of California Red Kidney Beans have 3.7 times more Vitamin B5 than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain more Vitamin A, 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2.1 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 Raisin Bran Cereal provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, POST Raisin Bran Cereal 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 Raisin Bran Cereal:

• 500 calories of California Red Kidney Beans have 4.4 times more Calcium, 2.7 times more Copper and 2.8 times more Potassium than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 2 times more Iron, 3.3 times more Manganese, 1.9 times more Selenium, 35.4 times more Sodium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST Raisin Bran Cereal contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.8 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST Raisin Bran Cereal offer comparable quantities of Energy per 500 calories.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.