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

Weight per 500 calories

• Red Kidney Beans: 148g
• Cereals ready-to-eat, RALSTON CRISP RICE: 131g

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 CRISP RICE?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	86.6% 113g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	22% 16g	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	1.1% 0.8g	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	% 0.86g	g per day for Men 19-50 years
Sucrose	NA	% 13.4g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	0% 0μg	165% 1483μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	223% 2.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	8.28% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	195% 2.53mg	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	198% 791μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	296% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	94% 84.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	66% 396IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.08% 0.31mg	0.52% 0.078mg	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 CRISP RICE	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.65% 6.53mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	21.6% 0.19mg	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	534% 42.7mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	7.15% 30mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	62.4% 1.44mg	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	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	4.07% 138mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	42.7% 23.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	47.4% 711mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.13% 4.73g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, RALSTON CRISP RICE Nutrients Per 500 Kcal

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

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

• 500 calories of Red Kidney Beans have 2.8 times more Vitamin B5 than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 500 kcal of Cereals ready-to-eat, RALSTON CRISP RICE contain more Vitamin A, 3 times more Vitamin B1, 5.3 times more Vitamin B2, 12.1 times more Vitamin B3, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 12.6 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 CRISP RICE have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, RALSTON CRISP 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, RALSTON CRISP RICE:

• 500 calories of Red Kidney Beans have 18.9 times more Calcium, 5.3 times more Copper, 6.8 times more Magnesium, 4.7 times more Phosphorus, 14.6 times more Potassium and 2.4 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 500 kcal of Cereals ready-to-eat, RALSTON CRISP RICE contain 4.3 times more Iron, 4.9 times more Selenium and 40 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have more Omega 3, 24.7 times more Fiber and 3.8 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 500 kcal of Cereals ready-to-eat, RALSTON CRISP RICE contain 5.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, RALSTON CRISP RICE offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 6 in 500 calories.