Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt: 909g

Boiled Red Kidney Beans have 2.3 times more energy per 100g than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt. It has average energy density when compared to other foods. Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	3.98% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	6.36% 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% 89.8g	76.4% 99g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	9.53% 6.9g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	76.7% 29g	19% 7.27g	38g per day for Men 19-50 years
Protein	61% 34g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	95% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	46.5% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	67% 0.87mg	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	128% 512μg	175% 700μg	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	5.25% 4.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	2.42% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Calcium	11% 110mg	88% 882mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	41.4% 0.37mg	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	145% 11.6mg	606% 48.5mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	15% 63.6mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	77.5% 1.8mg	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	80% 559mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	212% 116μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.12% 264g	21.3% 787g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Cereals, Farina, Enriched, Assorted Brands Including CREAM OF WHEAT, Quick (1-3 Minutes), Cooked With Water, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt?

Lets compare vitamin content per 500 calories of Boiled Red Kidney Beans vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• 500 calories of Boiled Red Kidney Beans have more Vitamin K than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 500 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 6 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Red Kidney Beans.
• 500 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Red Kidney Beans vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• 500 calories of Boiled Red Kidney Beans have 2.6 times more Copper, 2.8 times more Magnesium, 1.7 times more Phosphorus, 7.6 times more Potassium and 2 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 500 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 8 times more Calcium, 4.2 times more Iron, 24.6 times more Selenium, 20.8 times more Sodium and 3 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain similar levels of Manganese per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 10.4 times more Omega 3, 4 times more Fiber and 2.1 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Boiled Red Kidney Beans and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt provide inadequate amounts of Omega 6 in 500 calories.