Comparing Nutrients in 500 calories Red Kidney Beans VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Weight per 500 calories

• Red Kidney Beans: 148g
• Cereals ready-to-eat, chocolate-flavored frosted puffed corn: 124g

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 ready-to-eat, chocolate-flavored frosted puffed corn?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	4.45% 4.32g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	83% 108g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	74.4% 54g	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	12.3% 4.7g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	7.36% 4.12g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	182% 1635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	136% 21.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	168% 2.18mg	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	146% 585μg	109% 436μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	272% 6.53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	72.6% 65.3mg	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	2.08% 0.31mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	0.62% 0.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.64% 86.4mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	33% 0.3mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	10.6% 44.4mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	13.2% 0.3mg	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	25% 174mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	14.6% 8.02μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.11% 4.22g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, Chocolate-flavored Frosted Puffed Corn Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 500 calories of Red Kidney Beans have 9.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 500 kcal of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain more Vitamin A, 1.8 times more Vitamin B1, 5.8 times more Vitamin B2, 7 times more Vitamin B3, 3.7 times more Vitamin B6, more Vitamin B12 and 9.8 times more Vitamin C than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 500 calories of Red Kidney Beans have 1.4 times more Calcium, 3.5 times more Copper, 4.6 times more Magnesium, 5.4 times more Manganese, 3.5 times more Phosphorus, 9.3 times more Potassium and 6 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 500 kcal of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 2 times more Iron, 1.7 times more Selenium and 37 times more Sodium than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 53.8 times more Omega 3, 4.8 times more Fiber and 8.1 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 500 kcal of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 17.3 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, chocolate-flavored frosted puffed corn offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 6 in 500 calories.