Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Royal Red Kidney Beans

Weight per 500 calories

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: 142g
• Royal 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, Shredded Wheat, lightly frosted, spoon-size or Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.22g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	68% 88.6g	130g per day for Men 19-50 years
Sugars	43.7% 31.7g	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	36% 13.6g	100% 38g	38g per day for Men 19-50 years
Protein	19.8% 11g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.2% 1.02mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.6% 1.16mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.4% 13.7mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	68% 273μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	170% 4.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.6% 6.84mg	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	3.03% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	169% 1.5mg	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	61.4% 4.9mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	259% 5.96mg	73.3% 1.7mg	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	56% 392mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.82μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	0.23% 8.52g	0.49% 18g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, Shredded Wheat, Lightly Frosted, Spoon-size VS Royal Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size or Royal Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Royal Red Kidney Beans:

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B6 and more Vitamin B12 than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 2.2 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Royal Red Kidney Beans:

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 3.5 times more Manganese than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 10.8 times more Calcium, 6.2 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus and 4.4 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Royal Red Kidney Beans contain similar levels of Zinc per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 2.6 times more Omega 3, 2.8 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Royal Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.