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

Weight per 500 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 145g
• Red Kidney Beans: 148g

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, UNCLE SAM CEREAL or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	389% 6.2g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	2% 0.34g	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% 91g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	4.3% 3.1g	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	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	77% 29.3g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	41.2% 23g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	81.8% 0.98mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.94mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.7% 137mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	227% 5.2mg	71.7% 1.65mg	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	86% 602mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	232% 128μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.47% 17.4g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, UNCLE SAM CEREAL have 2.2 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.2 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 7.6 times more Vitamin B9, 1.9 times more Vitamin C and 3.2 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Red Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.5 times more Magnesium, 3.2 times more Manganese, 26.9 times more Selenium, 16.7 times more Sodium and 1.4 times more Zinc than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.7 times more Iron and 3.1 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Red Kidney Beans have similar amounts of Calcium, Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 10.7 times more Fat, 11.7 times more Omega 3, 7.2 times more Omega 6 and 1.3 times more Fiber than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.4 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.