Comparing Nutrients in 500 calories Cereals ready-to-eat, POST Raisin Bran Cereal VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Cereals ready-to-eat, POST Raisin Bran Cereal: 154g
• Canned Red Kidney Beans with Liquids: 617g

Cereals ready-to-eat, POST Raisin Bran Cereal have 4 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST Raisin Bran Cereal or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	5.9% 0.094g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	70.4% 92g	130g per day for Men 19-50 years
Sugars	70% 50.8g	15.8% 11.4g	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	% 11.4g	g per day for Men 19-50 years
Fiber	55.6% 21g	70% 26.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	65% 586μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.1mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	38% 0.49mg	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	131% 523μg	35.5% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	5.5% 4.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.5% 105IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.44% 2.93μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	6.8% 68mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	101% 0.91mg	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	353% 28.2mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	61.7% 259mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	78% 1.8mg	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	74.7% 523mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.1μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	13% 481g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST Raisin Bran Cereal VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST Raisin Bran Cereal or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal vs Canned Red Kidney Beans with Liquids:

• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have more Vitamin A, 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 2.5 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.5 times more Vitamin B5 and 8.6 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin B5 and Vitamin K
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST Raisin Bran Cereal vs Canned Red Kidney Beans with Liquids:

• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 3.7 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 1.3 times more Selenium and 1.5 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.6 times more Calcium, 1.5 times more Copper, 1.3 times more Phosphorus, 2 times more Potassium, 2.7 times more Sodium and 36.3 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 1.3 times more Carbohydrate and 4.4 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.3 times more Omega 3, 1.3 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.