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

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS: 132g
• California Red Kidney Beans: 152g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	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	90% 117g	69.7% 91g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	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	9.03% 3.43g	99% 37.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.17% 10.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.07% 0.066mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.23% 1.48mg	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	6.1% 0.079mg	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	4.95% 19.8μg	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	0.44% 0.4mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	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 GRAHAM BUMPERS	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.37% 23.7mg	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	31% 2.47mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	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	29.4% 206mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	7.72% 263mg	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	66.7% 1000mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 3.8 times more Vitamin B1, 5 times more Vitamin B2, 2.1 times more Vitamin B3, 7.6 times more Vitamin B6, 30.2 times more Vitamin B9 and 17.2 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

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

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 60 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 12.4 times more Calcium, 5.7 times more Iron, 3.2 times more Magnesium, 3 times more Phosphorus, 8.6 times more Potassium and 2.8 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 11 times more Fiber and 6.2 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.