Comparing Nutrients in 500 calories Red Kidney Beans VS Cereals ready-to-eat, wheat, puffed, fortified

Weight per 500 calories

• Red Kidney Beans: 148g
• Cereals ready-to-eat, wheat, puffed, fortified: 137g

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, wheat, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, wheat, puffed, fortified	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% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.86% 0.27g	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	84% 109g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	NA	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	16% 6.04g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	303% 48.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	18% 0.23mg	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	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	62.4% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	0.93% 37μg	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	544% 43.5mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	47.4% 199mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	105% 2.4mg	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	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.37% 5.5mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.11% 4.12g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, Wheat, Puffed, Fortified Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cereals ready-to-eat, wheat, puffed, fortified?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Cereals ready-to-eat, wheat, puffed, fortified:

• 500 calories of Red Kidney Beans have 1.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 13.3 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• While 500 kcal of Cereals ready-to-eat, wheat, puffed, fortified contain 4 times more Vitamin B1, 7.8 times more Vitamin B2 and 15.5 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Cereals ready-to-eat, wheat, puffed, fortified:

• 500 calories of Red Kidney Beans have 3.2 times more Calcium, 1.8 times more Copper, 1.2 times more Phosphorus, 4.2 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, wheat, puffed, fortified.
• While 500 kcal of Cereals ready-to-eat, wheat, puffed, fortified contain 4.4 times more Iron, 1.5 times more Manganese and 35.6 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, wheat, puffed, fortified contain similar levels of Magnesium per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, wheat, puffed, fortified lack sufficient amounts of Calcium
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, wheat, puffed, fortified lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 3.7 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Red Kidney Beans and Cereals ready-to-eat, wheat, puffed, fortified offer comparable quantities of Energy and Carbohydrate per 500 calories.