Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GOLDEN CRISP VS Red Kidney Beans

Weight per 500 calories

• Cereals ready-to-eat, POST, GOLDEN CRISP: 132g
• Red Kidney Beans: 148g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	70% 91g	130g per day for Men 19-50 years
Sugars	97% 70.5g	4.3% 3.1g	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	17.3% 6.58g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	13% 7.24g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	122% 1095μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	122% 487μg	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	307% 7.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.4% 6.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	65% 389IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.43mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	110% 8.8mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	18.5% 77.6mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	NA	71.7% 1.65mg	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	42.7% 299mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	6.8% 232mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	67% 7.37mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	0.47% 17.4g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GOLDEN CRISP VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP vs Red Kidney Beans:

• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have more Vitamin A, 2 times more Vitamin B1, 6.6 times more Vitamin B2, 7.8 times more Vitamin B3, 4.2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Red Kidney Beans.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Red Kidney Beans provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Raw Red Kidney Beans have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, GOLDEN CRISP vs Red Kidney Beans:

• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 13.5 times more Selenium and 1.8 times more Zinc than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 6.2 times more Calcium, 3.9 times more Copper, 2.6 times more Magnesium, 2 times more Phosphorus and 8.7 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Red Kidney Beans contain similar levels of Iron per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium and Potassium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 1.3 times more Carbohydrate and 22.6 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 10.6 times more Omega 3, 3.4 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.