Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, COCOA PEBBLES VS Boiled Kidney Beans

Weight per 500 calories

• Cereals ready-to-eat, POST, COCOA PEBBLES: 126g
• Boiled Kidney Beans: 394g

Cereals ready-to-eat, POST, COCOA PEBBLES have 3.1 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, COCOA PEBBLES or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.32% 5.16g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	2.5% 0.43g	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% 89.8g	130g per day for Men 19-50 years
Sugars	62% 45g	1.74% 1.26g	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	5.3% 2g	66.3% 25g	38g per day for Men 19-50 years
Protein	10.8% 6.05g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	109% 977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.64mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.7mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	36.3% 0.47mg	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% 435μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	273% 6.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	58% 348IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.1% 0.16mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.36% 1.64μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.77% 27.7mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	94% 0.85mg	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	98% 7.8mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	NA	73.6% 1.7mg	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	17% 120mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	7.15% 243mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, COCOA PEBBLES vs Boiled Kidney Beans:

• Cereals ready-to-eat, POST, COCOA PEBBLES have more Vitamin A, 2.6 times more Vitamin B1, 8.3 times more Vitamin B2, 9.5 times more Vitamin B3, 4.5 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 20.2 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, COCOA PEBBLES vs Boiled Kidney Beans:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 4.1 times more Selenium, 190 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Calcium, 2.3 times more Copper, 4.2 times more Magnesium, 4.5 times more Phosphorus, 6.6 times more Potassium and 83.7 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Boiled All Types Kidney Beans have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 2.6 times more Fat, 15.8 times more Saturated Fat, 1.2 times more Carbohydrate and 35.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 35.4 times more Omega 3, 12.5 times more Fiber and 5.6 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.