Comparing Nutrients in 500 calories Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

Weight per 500 calories

• Red Kidney Beans: 148g
• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS: 128g

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, MALT-O-MEAL, Apple ZINGS?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.92% 0.94g	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	86% 112g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	79% 57g	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	7.76% 2.95g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	121% 19.4mg	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	149% 1.94mg	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	194% 777μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	243% 5.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	26% 23.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26% 155IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.08% 0.31mg	0.26% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Calcium	12.3% 123mg	39% 388mg	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	437% 35mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	7.33% 30.8mg	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	11% 78.2mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	3.6% 123mg	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	39% 582mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.087% 3.2g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, MALT-O-MEAL, Apple ZINGS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

• 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 1.6 times more Vitamin B1, 5.1 times more Vitamin B2, 6.2 times more Vitamin B3, 3.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12, 3.5 times more Vitamin C and more Vitamin D than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

• 500 calories of Red Kidney Beans have 6.7 times more Magnesium, 7.7 times more Phosphorus and 16.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 3.2 times more Calcium, 3.5 times more Iron, 32.7 times more Sodium and 3.5 times more Zinc than Raw Red Kidney Beans.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 7.6 times more Fiber and 5.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 18.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS provide inadequate amounts of Fiber