Comparing Nutrients in 500 calories Red Kidney Beans VS Cereals ready-to-eat, RALSTON Corn Biscuits

Weight per 500 calories

• Red Kidney Beans: 148g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 133g

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, RALSTON Corn Biscuits?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	1.66% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.56% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	87.8% 114g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	17.4% 12.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 12.6g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	161% 1452μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	228% 2.97mg	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	222% 887μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	277% 6.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	74% 443IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.08% 0.31mg	0.89% 0.13mg	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, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	12.3% 123mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	10.8% 0.097mg	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	638% 51mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	4.75% 20mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	13% 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	7.2% 50.5mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	5.3% 2.93μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	207% 22.8mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.13% 4.77g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, RALSTON Corn Biscuits Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cereals ready-to-eat, RALSTON Corn Biscuits?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 500 calories of Red Kidney Beans have 7.4 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 2.2 times more Vitamin B1, 7.1 times more Vitamin B2, 9.3 times more Vitamin B3, 5 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, 3.7 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
• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, RALSTON Corn Biscuits 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, RALSTON Corn Biscuits:

• 500 calories of Red Kidney Beans have 10.7 times more Copper, 10.3 times more Magnesium, 5.6 times more Manganese, 11.9 times more Phosphorus and 7.6 times more Potassium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Biscuits contain 4.1 times more Calcium, 5.1 times more Iron, 57.3 times more Sodium and 5.5 times more Zinc than Raw Red Kidney Beans.
• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, RALSTON Corn Biscuits lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 20 times more Omega 3, 6.5 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Biscuits contain 1.3 times more Carbohydrate and 4.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, RALSTON Corn Biscuits offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 6 in 500 calories.