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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 137g

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 Wheat?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	6.45% 1.1g	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	80.3% 104g	130g per day for Men 19-50 years
Sugars	NA	2.6% 1.87g	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	33.8% 13g	38g per day for Men 19-50 years
Protein	66% 37g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	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	72.7% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	45% 7.22mg	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	13.7% 0.18mg	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	52.6% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.57μg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.28% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	29.5% 295mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	68.8% 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	75.3% 6.02mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	43.3% 182mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	306% 168μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.46% 6.83mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.14% 5.04g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, QUAKER, QUAKER Puffed Wheat 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 Wheat?

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

• 500 calories of California Red Kidney Beans have 3.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.6 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, 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 Wheat:

• 500 calories of California Red Kidney Beans have 9 times more Calcium, 2.7 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 4.5 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 34.7 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2.9 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.