Comparing Nutrients in 500 calories California Red Kidney Beans VS POST, GRAPE-NUTS Flakes

Weight per 500 calories

• California Red Kidney Beans: 152g
• POST, GRAPE-NUTS Flakes: 133g

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 POST, GRAPE-NUTS Flakes?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	California Red Kidney Beans	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.07% 4.92g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	10.7% 1.82g	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	84% 109g	130g per day for Men 19-50 years
Sugars	NA	28% 20.2g	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	35.7% 13.6g	38g per day for Men 19-50 years
Protein	66% 37g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	115% 1031μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	143% 23mg	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	174% 2.26mg	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	229% 918μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	288% 6.9μg	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	30.6% 184IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	29.5% 295mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	44.3% 0.4mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	32% 134mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	116% 63.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.12% 4.4g	3700g per day for Men 19-50 years

California Red Kidney Beans VS POST, GRAPE-NUTS Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or POST, GRAPE-NUTS Flakes?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs POST, GRAPE-NUTS Flakes:

• 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Vitamin A, 2.2 times more Vitamin B1, 6 times more Vitamin B2, 7.3 times more Vitamin B3, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9, 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, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs POST, GRAPE-NUTS Flakes:

• 500 calories of California Red Kidney Beans have 6.2 times more Calcium, 4.2 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 5.1 times more Potassium than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.6 times more Iron, 13.1 times more Selenium, 37.5 times more Sodium and 2.7 times more Zinc than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2.8 times more Fiber and 3 times more Protein than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 1.3 times more Omega 3 and 22.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and POST, GRAPE-NUTS Flakes 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