Comparing Nutrients in 500 calories POST, GRAPE-NUTS Flakes VS Canned Kidney Beans

Weight per 500 calories

• POST, GRAPE-NUTS Flakes: 133g
• Canned Kidney Beans: 595g

POST, GRAPE-NUTS Flakes have 4.5 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - POST, GRAPE-NUTS Flakes or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	28% 20.2g	15% 11g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	35.7% 13.6g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	115% 1031μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	34% 0.44mg	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	229% 918μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.6% 184IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.2% 1.08mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	89.3% 0.8mg	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	464% 37mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 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	53% 372mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of POST, GRAPE-NUTS Flakes vs Canned Kidney Beans:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2.5 times more Vitamin B1, 6.6 times more Vitamin B2, 9.3 times more Vitamin B3, 5.1 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 9 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 7.1 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparing minerals per 500 calories for POST, GRAPE-NUTS Flakes vs Canned Kidney Beans:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 5.3 times more Iron, 11.9 times more Selenium and 3.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.2 times more Calcium, 2 times more Copper, 1.4 times more Phosphorus, 3.2 times more Potassium, 2.8 times more Sodium and 105.9 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Canned All Types Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 1.4 times more Fat, 2.9 times more Omega 6, 1.3 times more Carbohydrate and 1.8 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.9 times more Omega 3, 1.9 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.