Comparing Nutrients in 500 calories California Red Kidney Beans VS Cereals ready-to-eat, UNCLE SAM CEREAL

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cereals ready-to-eat, UNCLE SAM CEREAL: 145g

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, UNCLE SAM CEREAL?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	389% 6.2g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	14.3% 2.43g	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	73% 95g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.25g	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	0.42% 0.3g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	99% 37.7g	77% 29.3g	38g per day for Men 19-50 years
Protein	66% 37g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, UNCLE SAM CEREAL	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	81.8% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	43.4% 6.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	106% 1.4mg	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	19% 76.6μg	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	3.85% 3.47mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	29.5% 295mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	121% 1.1mg	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	72.8% 5.82mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	227% 5.2mg	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	77.2% 540mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	232% 128μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.17% 6.4g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, UNCLE SAM CEREAL Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals ready-to-eat, UNCLE SAM CEREAL?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 500 calories of California Red Kidney Beans have 1.8 times more Vitamin B2, 1.3 times more Vitamin B5 and 7.8 times more Vitamin B9 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 500 kcal of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.2 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL:

• 500 calories of California Red Kidney Beans have 2.2 times more Calcium, 1.5 times more Copper, 2.4 times more Iron and 3.5 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 500 kcal of Cereals ready-to-eat, UNCLE SAM CEREAL contain 3.4 times more Manganese, 26.3 times more Selenium, 17.9 times more Sodium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.3 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 500 kcal of Cereals ready-to-eat, UNCLE SAM CEREAL contain 44.3 times more Fat, 48.8 times more Omega 3 and 29.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, UNCLE SAM CEREAL 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