Comparing Nutrients in 500 calories Red Kidney Beans VS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Weight per 500 calories

• Red Kidney Beans: 148g
• Cereals, whole wheat hot natural cereal, cooked with water, without salt: 807g

Red Kidney Beans have 5.4 times more energy per 100g than Cereals, whole wheat hot natural cereal, cooked with water, without salt. It has high energy density when compared to other foods. Cereals, whole wheat hot natural cereal, cooked with water, without salt having low energy density.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cereals, whole wheat hot natural cereal, cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%

Macro Nutrients

	Red Kidney Beans	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	8.87% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	85% 110g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	0.89% 0.65g	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	34% 13g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, whole wheat hot natural cereal, cooked with water, without salt	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	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	45% 7.18mg	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	45.3% 0.59mg	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	28.2% 113μg	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	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	2.7% 3.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.65% 56.5mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	74.4% 0.67mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	42.2% 177mg	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	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	18.2% 674g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals, Whole Wheat Hot Natural Cereal, Cooked With Water, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cereals, whole wheat hot natural cereal, cooked with water, without salt?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• 500 calories of Red Kidney Beans have 1.6 times more Vitamin B1 and 5.2 times more Vitamin B9 than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While 500 kcal of Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 1.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 6.2 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, whole wheat hot natural cereal, cooked with water, without salt provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• 500 calories of Red Kidney Beans have 2.2 times more Calcium, 1.5 times more Copper, 2 times more Iron and 3.5 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While 500 kcal of Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 21.7 times more Selenium and 38.7 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, whole wheat hot natural cereal, cooked with water, without salt contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 4.4 times more Omega 3, 1.7 times more Fiber and 2.1 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Red Kidney Beans and Cereals, whole wheat hot natural cereal, cooked with water, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 6 in 500 calories.