Comparing Nutrients in 500 calories Canned Kidney BeansVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Weight per 500 calories

Canned Kidney Beans

595g

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

893g

Canned Kidney Beans have 1.5 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt having low energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

11%

86%

500 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.7%3.57g

Fat

1.84%1.8g

3.57 gvs1.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.62%0.84g

Saturated Fat

1.42%0.46g

0.84 gvs0.46 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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30.5%0.49g

Omega 3

3.35%0.054g

0.49 gvs0.054 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.7%0.63g

Omega 6

5.04%0.86g

0.63 gvs0.86 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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66.4%86.3g

Carbohydrate

80.6%105g

86.3 gvs105 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15%11g

Sugars

0.86%0.63g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

11 gvs0.63 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0%0g

≤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]

0 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0g

0 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%11g

Sucrose

%0.63g

11 gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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67.4%25.6g

Fiber

16.4%6.25g

25.6 gvs6.25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

55.5%31g

Protein

23%13g

31 gvs13 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Kidney Beansvs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

57.5%0.69mg

Vitamin B1

69%0.83mg

Thiamine

0.69 mgvs0.83 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.4%0.3mg

Vitamin B2

46%0.6mg

Riboflavin

0.3 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.3%2.45mg

Vitamin B3

45%7.17mg

Niacin, nicotinic acid, niacinamide

2.45 mgvs7.17 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

16.4%0.82mg

Vitamin B5

47.7%2.4mg

Pantothenic acid

0.82 mgvs2.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

34%0.44mg

Vitamin B6

21.3%0.28mg

Pyridoxine

0.44 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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53.6%214μg

Vitamin B9

64.7%259μg

Folates and Folic Acid

214 μgvs259 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

7.94%7.14mg

Vitamin C

0%0mg

Ascorbic acid

7.14 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.79%0.12mg

Vitamin E

2.4%0.36mg

Tocopherols and Tocotrienols

0.12 mgvs0.36 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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20.3%24.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

24.4 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

20.2%202mg

Calcium

93%929mg

202 mgvs929 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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89.3%0.8mg

Copper

35.7%0.32mg

0.8 mgvs0.32 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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87%6.96mg

Iron

456%36.5mg

6.96 mgvs36.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38.3%161mg

Magnesium

15%62.5mg

161 mgvs62.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.5%1mg

Manganese

73%1.68mg

1 mgvs1.68 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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76.5%536mg

Phosphorus

60%420mg

536 mgvs420 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.5%1411mg

Potassium

6.04%205mg

1411 mgvs205 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.74%5.36μg

Selenium

5.36 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

117%1762mg

Sodium

20.2%304mg

1762 mgvs304 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25%2.74mg

Zinc

18%1.96mg

2.74 mgvs1.96 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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12.6%465g

Water

21%770g

465 gvs770 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

Canned All Types Kidney Beans have 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 2 times more Vitamin B2, 2.9 times more Vitamin B3 and 2.9 times more Vitamin B5 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

Canned All Types Kidney Beans have 2.5 times more Copper, 2.6 times more Magnesium, 1.3 times more Phosphorus, 6.9 times more Potassium, 5.8 times more Sodium and 1.4 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 4.6 times more Calcium, 5.2 times more Iron, 1.7 times more Manganese and 1.7 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Canned All Types Kidney Beans have 9.1 times more Omega 3, 17.6 times more Sugars, 4.1 times more Fiber and 2.4 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 1.4 times more Omega 6 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Kidney BeansVS California Red Kidney BeansCereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without saltVS California Red Kidney BeansCanned Kidney BeansVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltCereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without saltVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

Compare Foods

Comparing Nutrients in 500 calories Canned Kidney BeansVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Kidney Beans or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: