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

Weight per 500 calories

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

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, UNCLE SAM CEREAL or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Navy Beans	26%	4%	70%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Navy Beans	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% 2.23g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	389% 6.2g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	69.3% 90g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	7.94% 5.76g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 4.94g	g per day for Men 19-50 years
Fiber	77% 29.3g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	41.2% 23g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Navy 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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.94mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	49% 0.64mg	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	135% 540μg	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	NA	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Navy Beans	Recommended Dietary Allowance
Calcium	13.7% 137mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	137% 1.24mg	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	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	227% 5.2mg	91% 2.1mg	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	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	232% 128μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.49% 18g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, UNCLE SAM CEREAL VS Navy Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Navy Beans?

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

• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.1 times more Vitamin B3 and 2.2 times more Vitamin B6 than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 1.3 times more Vitamin B2 and 7.1 times more Vitamin B9 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Navy Beans provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.5 times more Manganese, 7.8 times more Selenium and 40.1 times more Sodium than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 1.6 times more Calcium, 1.4 times more Iron and 2.7 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Navy Beans contain similar levels of Copper, Magnesium, Phosphorus and Zinc 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, 7.8 times more Omega 3, 4.9 times more Omega 6 and 1.3 times more Fiber than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 1.4 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Navy Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Navy Beans provide inadequate amounts of Omega 6