Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Red Kidney Beans

Weight per 500 calories

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan: 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, GREAT GRAINS, Raisin, Date & Pecan or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.63g	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	75.6% 98g	70% 91g	130g per day for Men 19-50 years
Sugars	44% 32g	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	32.4% 12.3g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	18.7% 10.4g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	60% 538μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.4% 1.06mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.2% 12mg	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	92% 1.2mg	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	60% 241μg	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	149% 3.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.73% 0.66mg	7.4% 6.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.03% 0.75mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.87% 3.44μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	58.8% 0.53mg	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	271% 21.7mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	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	48% 335mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	73% 40.2μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	0.47% 17.4g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Red Kidney Beans:

• 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have more Vitamin A, 3.3 times more Vitamin B2, 3.8 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.4 times more Vitamin B9 than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Red Kidney Beans provide similar amounts of Vitamin B1 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, GREAT GRAINS, Raisin, Date & Pecan 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, GREAT GRAINS, Raisin, Date & Pecan vs Red Kidney Beans:

• 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 2.2 times more Iron, 8.5 times more Selenium and 18.4 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.4 times more Calcium, 2 times more Copper, 1.8 times more Magnesium, 1.8 times more Phosphorus, 4 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan lack sufficient amounts of Calcium
• 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, GREAT GRAINS, Raisin, Date & Pecan have 7.8 times more Omega 6 and 10.2 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 3.5 times more Omega 3, 1.8 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan provide inadequate amounts of Omega 3
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6