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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cereals ready-to-eat, Post, Waffle Crisp: 128g

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, Waffle Crisp?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	7.45% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	12% 2.06g	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	82% 106g	130g per day for Men 19-50 years
Sugars	NA	61.4% 44.5g	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	15% 5.64g	38g per day for Men 19-50 years
Protein	66% 37g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	105% 949μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	134% 21.4mg	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	168% 2.18mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	267% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28.4% 171IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	29.5% 295mg	3.08% 30.8mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	28.5% 0.26mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	22% 92mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	51% 764mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	87.4% 9.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.087% 3.2g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, Post, Waffle Crisp Nutrients Per 500 Kcal

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

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

• 500 calories of California Red Kidney Beans have 1.4 times more Vitamin B9 than Cereals ready-to-eat, Post, Waffle Crisp.
• While 500 kcal of Cereals ready-to-eat, Post, Waffle Crisp contain more Vitamin A, 2 times more Vitamin B1, 5.4 times more Vitamin B2, 6.9 times more Vitamin B3, 3.6 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• 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, Waffle Crisp 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, Waffle Crisp:

• 500 calories of California Red Kidney Beans have 9.6 times more Calcium, 6.5 times more Copper, 1.2 times more Iron, 2.6 times more Magnesium, 2 times more Phosphorus and 8.3 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• While 500 kcal of Cereals ready-to-eat, Post, Waffle Crisp contain 5.3 times more Selenium, 45.8 times more Sodium and 2.5 times more Zinc 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, Waffle Crisp lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 6.7 times more Fiber and 4.4 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While 500 kcal of Cereals ready-to-eat, Post, Waffle Crisp contain 25.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp provide inadequate amounts of Omega 3 in 500 calories.