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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice: 131g

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, QUAKER, QUAKER Puffed Rice?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.2% 0.37g	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	88% 115g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	4.8% 1.83g	38g per day for Men 19-50 years
Protein	66% 37g	16.3% 9.15g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	28.8% 4.6mg	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	0% 0mg	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	50.3% 201μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	29.5% 295mg	1.17% 11.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	34.7% 0.31mg	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	46.7% 3.73mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	9.32% 39mg	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	22% 154mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	4.45% 151mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.44% 6.53mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.14% 5.1g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, QUAKER, QUAKER Puffed Rice Nutrients Per 500 Kcal

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

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

• 500 calories of California Red Kidney Beans have 1.4 times more Vitamin B1, more Vitamin B6 and 3 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of California Red Kidney Beans have 25.1 times more Calcium, 5.3 times more Copper, 3.8 times more Iron, 6.2 times more Magnesium, 4 times more Phosphorus, 14.9 times more Potassium and 2.7 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 2.8 times more Selenium 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, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 20.6 times more Fiber and 4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.