Comparing Nutrients in 500 calories Red Kidney Beans VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Weight per 500 calories

• Red Kidney Beans: 148g
• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins: 129g

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, QUAKER, Low Fat 100% Natural Granola with Raisins?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	3.9% 1.25g	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	9.86% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.44% 1.3mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	80% 104g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	45.6% 33g	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	32.6% 12.4g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	24.6% 0.32mg	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	9.34% 37.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.22% 0.077μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	0.57% 0.52mg	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	9.2% 1.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	3.22% 3.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.38% 83.8mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	38% 0.34mg	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	41.6% 3.32mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	87% 2mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	16.3% 555mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	18.6% 2.05mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.12% 4.4g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, QUAKER, Low Fat 100% Natural Granola With Raisins Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 500 calories of Red Kidney Beans have 1.9 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 15.6 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin B9
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 500 calories of Red Kidney Beans have 1.5 times more Calcium, 3 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 3.6 times more Potassium and 2 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 4.7 times more Selenium and 16.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Manganese per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 3 times more Omega 3, 1.8 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 10.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide inadequate amounts of Omega 6 in 500 calories.