Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Canned Kidney Beans

Weight per 500 calories

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 139g
• Canned Kidney Beans: 595g

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 4.3 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	5.3% 0.084g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 111g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	17% 12.3g	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	47.4% 18g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	27.8% 15.5g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.6% 12mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	34% 0.44mg	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	119% 478μg	53.6% 214μg	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	0.15% 0.14mg	7.94% 7.14mg	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	5.72% 0.86mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.77μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.43% 44.3mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	89.3% 0.8mg	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	485% 38.8mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	43.5% 1mg	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	92% 647mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	43% 644mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	26% 2.87mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	12.6% 465g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GRAPE-NUTS Cereal VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Canned Kidney Beans:

• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.3 times more Vitamin B1, 4.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 1.8 times more Vitamin B2 and 8.8 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Canned Kidney Beans:

• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 5.6 times more Iron, 4.5 times more Manganese, 1.2 times more Phosphorus and 2.4 times more Selenium than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 4.6 times more Calcium, 1.7 times more Copper, 2.5 times more Potassium, 2.7 times more Sodium and 95.8 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Canned Kidney Beans contain similar levels of Magnesium and Zinc per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal lack sufficient amounts of Calcium
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.3 times more Carbohydrate than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 5.8 times more Omega 3, 1.4 times more Fiber and 2 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Canned Kidney Beans offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.