Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS VS California Red Kidney Beans

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS: 131g
• 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, QUAKER, MOTHER'S COCOA BUMPERS or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	NA	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	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	91% 118g	69.7% 91g	130g per day for Men 19-50 years
Sugars	78% 56.4g	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	9.3% 3.53g	99% 37.7g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.3% 11.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.03% 0.065mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.67% 1.4mg	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	4.03% 0.052mg	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	4.9% 19.6μg	149% 597μg	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	0.29% 0.26mg	7.58% 6.8mg	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	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.1% 21mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	NA	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	33.7% 2.7mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	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	31% 217mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	39.4% 592mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.45mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.088% 3.27g	0.48% 18g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS vs California Red Kidney Beans:

• 500 kcal of Raw California Red Kidney Beans contain 4.1 times more Vitamin B1, 5.1 times more Vitamin B2, 2.2 times more Vitamin B3, 11.5 times more Vitamin B6 and 30.4 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS vs California Red Kidney Beans:

• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have 35.5 times more Sodium than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 14.1 times more Calcium, 5.3 times more Iron, 3 times more Magnesium, 2.8 times more Phosphorus, 7.6 times more Potassium and 2.7 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 10.7 times more Fiber and 6.7 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS and California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS provide inadequate amounts of Fiber and Protein