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

Weight per 500 calories

• Red Kidney Beans: 148g
• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice: 145g

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, Crispy Rice?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0% 0g	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	96% 125g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	15.6% 11.3g	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	1.52% 0.58g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	73% 658μg	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	137% 22mg	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	168% 2.2mg	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	437% 1749μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	274% 6.58μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	29.2% 26.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	29% 175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.08% 0.31mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	12.3% 123mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	39% 0.35mg	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	493% 39.4mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	8.26% 34.7mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	4.85% 165mg	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	89% 1335mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.13% 4.9g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice 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, 3 times more Vitamin B9, more Vitamin B12, 3.9 times more Vitamin C and more Vitamin D than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice 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, Crispy Rice:

• 500 calories of Red Kidney Beans have 12.2 times more Calcium, 3 times more Copper, 5.9 times more Magnesium, 3.4 times more Phosphorus and 12.2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 4 times more Iron, 75 times more Sodium and 4 times more Zinc than Raw Red Kidney Beans.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 39 times more Fiber and 3.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 1.4 times more Carbohydrate and 3.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber