Comparing Nutrients in 500 calories California Red Kidney Beans VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch: 121g

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 1.3 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	17% 2.92g	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	72% 94g	130g per day for Men 19-50 years
Sugars	NA	37.6% 27.2g	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	23.6% 8.96g	38g per day for Men 19-50 years
Protein	66% 37g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	58% 522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	72.6% 11.6mg	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	93% 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	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	0.13% 0.12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.73% 4.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	29.5% 295mg	4.72% 47.2mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	40.4% 0.36mg	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	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	24.5% 103mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	70.7% 39μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.098% 3.63g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, POST SELECTS Maple Pecan Crunch Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 500 calories of California Red Kidney Beans have 2.6 times more Vitamin B9 than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 500 kcal of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain more Vitamin A, 2.9 times more Vitamin B2, 3.7 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 SELECTS Maple Pecan Crunch 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 SELECTS Maple Pecan Crunch 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 SELECTS Maple Pecan Crunch:

• 500 calories of California Red Kidney Beans have 6.3 times more Calcium, 4.6 times more Copper, 3.3 times more Iron, 2.4 times more Magnesium, 2 times more Phosphorus and 6.8 times more Potassium than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 500 kcal of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 8 times more Selenium and 17.4 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain similar levels of Zinc per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 4.2 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 500 kcal of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 27.8 times more Fat, 1.8 times more Omega 3 and 35.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6