Comparing Nutrients in 500 calories Cereals ready-to-eat, UNCLE SAM CEREAL VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 145g
• Canned Red Kidney Beans with Liquids: 617g

Cereals ready-to-eat, UNCLE SAM CEREAL have 4.3 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, UNCLE SAM CEREAL or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM 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	17.3% 16.8g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	389% 6.2g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	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	73% 95g	70.4% 92g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	0.42% 0.3g	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	% 0.59g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 11.4g	g per day for Men 19-50 years
Fiber	77% 29.3g	70% 26.5g	38g per day for Men 19-50 years
Protein	41.2% 23g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.8% 0.98mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.94mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	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	19% 76.6μg	35.5% 142μg	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	3.85% 3.47mg	5.5% 4.94mg	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	8.67% 1.3mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	13.7% 137mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	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	72.8% 5.82mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	227% 5.2mg	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	77.2% 540mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	232% 128μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	13% 481g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, UNCLE SAM 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, UNCLE SAM CEREAL or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs Canned Red Kidney Beans with Liquids:

• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 1.5 times more Vitamin B1, 2.3 times more Vitamin B3 and 2.8 times more Vitamin B6 than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.3 times more Vitamin B2, 1.9 times more Vitamin B9 and 9.7 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Canned Red Kidney Beans with Liquids:

• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 1.6 times more Magnesium, 2.9 times more Manganese, 18.8 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 1.3 times more Calcium, 1.3 times more Iron, 2.5 times more Potassium, 5.3 times more Sodium and 75.2 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Canned Red Kidney Beans with Liquids contain similar levels of Copper and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 7.5 times more Fat, 19.7 times more Omega 3 and 4.8 times more Omega 6 than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 5.1 times more Sugars and 1.4 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6