Comparing Nutrients in 500 calories Red Kidney Beans VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Weight per 500 calories

• Red Kidney Beans: 148g
• Cereals ready-to-eat, POST SELECTS Blueberry Morning: 127g

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, POST SELECTS Blueberry Morning?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	79.5% 103g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	51% 37g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	14.7% 8.23g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.3% 506μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	72% 11.5mg	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	87.6% 1.14mg	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	57.6% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	142% 3.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	1.27% 1.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.08% 0.31mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	28% 0.25mg	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	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	17% 72mg	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	29.3% 205mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	38.4% 21μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	28.8% 432mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.16% 5.95g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, POST SELECTS Blueberry Morning Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cereals ready-to-eat, POST SELECTS Blueberry Morning?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 500 calories of Red Kidney Beans have 2.5 times more Vitamin B9 than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 500 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain more Vitamin A, 3.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12, more Vitamin D, 6.3 times more Vitamin E and 1.9 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Blueberry Morning provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 500 calories of Red Kidney Beans have 2.4 times more Calcium, 4.1 times more Copper, 2.4 times more Iron, 2.8 times more Magnesium, 2.9 times more Phosphorus, 8.2 times more Potassium and 2 times more Zinc than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 500 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 4.5 times more Selenium and 24.2 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, POST SELECTS Blueberry Morning lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 3 times more Omega 3, 3.8 times more Fiber and 4.1 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 500 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 5.1 times more Omega 6 and 11.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Blueberry Morning offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6