Comparing Nutrients in 500 calories Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS California Red Kidney Beans

Weight per 500 calories

• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 130g
• California Red Kidney Beans: 152g

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 GREAT GRAINS Cranberry Almond Crunch or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.7g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.26% 1.04g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.1g	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	76.7% 100g	69.7% 91g	130g per day for Men 19-50 years
Sugars	45.8% 33.2g	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	38% 14.5g	99% 37.7g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	67.6% 608μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.6% 13.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	67.7% 271μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	168% 4.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.6mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18% 108IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.2% 52mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	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	62% 4.95mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	NA	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	47.4% 332mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	18.6% 279mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.22% 8.07g	0.48% 18g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs California Red Kidney Beans:

• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B6, more Vitamin B12, 4.8 times more Vitamin C and more Vitamin D than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2.2 times more Vitamin B9 than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 500 calories for Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs California Red Kidney Beans:

• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 9.9 times more Selenium and 16.7 times more Sodium than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 5.7 times more Calcium, 4.3 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus and 5.6 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and California Red Kidney Beans contain similar levels of Zinc per 500 calories.
• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch lack sufficient amounts of Calcium
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 25.9 times more Omega 6 than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2.6 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 in 500 calories.