Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal: 124g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Royal Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	26.4% 19g	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	100% 38g	31.7% 12g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.3% 533μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	72.4% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	74.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	95% 1.24mg	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	149% 597μg	59.6% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.6% 6.84mg	0.28% 0.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	20% 199mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	55% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	165% 13.2mg	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	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	88% 617mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	94% 52μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.17% 6.45g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Cereals Ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Lets compare vitamin content per 500 calories of Royal Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• 500 calories of Royal Red Kidney Beans have 2.5 times more Vitamin B9 than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Royal Red Kidney Beans.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Royal Red Kidney Beans as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Royal Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• 500 calories of Royal Red Kidney Beans have 4.1 times more Calcium, 3.1 times more Copper, 1.7 times more Magnesium, 1.7 times more Phosphorus, 4.9 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 1.6 times more Iron, 10.7 times more Selenium and 18 times more Sodium than Raw Royal Red Kidney Beans.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 3.1 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 19 times more Fat and 24.7 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6