Comparing Nutrients in 500 calories Cereals ready-to-eat, chocolate-flavored frosted puffed corn VS California Red Kidney Beans

Weight per 500 calories

• Cereals ready-to-eat, chocolate-flavored frosted puffed corn: 124g
• California Red Kidney Beans: 152g

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 1.2 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, chocolate-flavored frosted puffed corn or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.45% 4.32g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	69.7% 91g	130g per day for Men 19-50 years
Sugars	74.4% 54g	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	12.3% 4.7g	99% 37.7g	38g per day for Men 19-50 years
Protein	7.36% 4.12g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	182% 1635μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	46.3% 0.6mg	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	109% 436μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	272% 6.53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.6% 65.3mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.64% 86.4mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	185% 1.67mg	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	245% 19.6mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	66% 1.5mg	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	25% 174mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	14.6% 8.02μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.11% 4.22g	0.48% 18g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Chocolate-flavored Frosted Puffed Corn VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, chocolate-flavored frosted puffed corn or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs California Red Kidney Beans:

• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have more Vitamin A, 2 times more Vitamin B1, 5.6 times more Vitamin B2, 7 times more Vitamin B3, 3.6 times more Vitamin B6, more Vitamin B12 and 9.6 times more Vitamin C than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 9.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin B5
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs California Red Kidney Beans:

• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 1.4 times more Iron, 1.7 times more Selenium and 39.6 times more Sodium than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 3.4 times more Calcium, 5.6 times more Copper, 5.5 times more Magnesium, 5 times more Manganese, 3.5 times more Phosphorus, 10.4 times more Potassium and 5.6 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn lack sufficient amounts of Calcium, Potassium and Zinc
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw California Red Kidney Beans contain 8 times more Fiber and 9 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Protein
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.