Comparing Nutrients in 500 calories Red Kidney Beans VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Weight per 500 calories

• Red Kidney Beans: 148g
• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry: 146g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%

Macro Nutrients

	Red Kidney Beans	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	85.3% 111g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.43% 1.04g	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	59.3% 22.6g	17.7% 6.73g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	83.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	17% 0.22mg	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	146% 585μg	68.3% 273μg	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	7.4% 6.68mg	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	2.08% 0.31mg	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Calcium	12.3% 123mg	64.5% 645mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	768% 61.4mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	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	86% 602mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	7.4% 251mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	6.38% 0.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.28% 10.3g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham Flavor, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 500 calories of Red Kidney Beans have 2.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 500 kcal of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 1.4 times more Vitamin B1, 3.4 times more Vitamin B2 and 4.2 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 500 calories of Red Kidney Beans have 4.4 times more Magnesium, 5.2 times more Phosphorus, 8 times more Potassium and 5.9 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 500 kcal of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 5.2 times more Calcium, 6.2 times more Iron and 148.2 times more Sodium than Raw Red Kidney Beans.
• 500 calories of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 3.4 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.