Comparing Nutrients in 500 calories Boiled Kidney BeansVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

Boiled Kidney Beans

394g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

135g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.9 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

92%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

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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2.03%1.97g

Fat

1.24%1.2g

1.97 gvs1.2 g

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

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0.9%0.29g

Saturated Fat

0.68%0.22g

0.29 gvs0.22 g

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

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42%0.67g

Omega 3

1.7%0.027g

0.67 gvs0.027 g

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

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2.5%0.43g

Omega 6

2.6%0.44g

0.43 gvs0.44 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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69%89.8g

Carbohydrate

93%121g

89.8 gvs121 g

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

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1.74%1.26g

Sugars

96%69.4g

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

1.26 gvs69.4 g

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

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Fructose

5.83%4.23g

≤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]

NA gvs4.23 g

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

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Glucose

%11g

NA gvs11 g

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

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Sucrose

%48g

NA gvs48 g

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

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66.3%25g

Fiber

9.25%3.5g

25 gvs3.5 g

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

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61%34g

Protein

14%7.8g

34 gvs7.8 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kidney Beansvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

0%0μg

Vitamin A

83.3%750μg

RAE, retinol activity equivalents

0 μgvs750 μg

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

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52.5%0.63mg

Vitamin B1

196%2.35mg

Thiamine

0.63 mgvs2.35 mg

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

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17.6%0.23mg

Vitamin B2

225%2.93mg

Riboflavin

0.23 mgvs2.93 mg

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

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14.2%2.28mg

Vitamin B3

213%34mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs34 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

17.3%0.87mg

Vitamin B5

8.57%0.43mg

Pantothenic acid

0.87 mgvs0.43 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

36.3%0.47mg

Vitamin B6

215%2.8mg

Pyridoxine

0.47 mgvs2.8 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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128%512μg

Vitamin B9

250%1001μg

Folates and Folic Acid

512 μgvs1001 μg

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

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0%0μg

Vitamin B12

376%9μg

Cobalamin

0 μgvs9 μg

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

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5.25%4.72mg

Vitamin C

41.4%37.3mg

Ascorbic acid

4.72 mgvs37.3 mg

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

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0%0IU

Vitamin D

34%204IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs204 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

3.87%0.58mg

Tocopherols and Tocotrienols

0.12 mgvs0.58 mg

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

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27.6%33μg

Vitamin K

1.24%1.5μg

Phytomenadione or phylloquinone

33 μgvs1.5 μg

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

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Minerals

Boiled Kidney Beansvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

13.8%138mg

Calcium

1.5%15mg

138 mgvs15 mg

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

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94%0.85mg

Copper

44.4%0.4mg

0.85 mgvs0.4 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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109%8.74mg

Iron

134%10.7mg

8.74 mgvs10.7 mg

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

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39.4%165mg

Magnesium

15%62mg

165 mgvs62 mg

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

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73.6%1.7mg

Manganese

50%1.15mg

1.7 mgvs1.15 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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77.6%543mg

Phosphorus

43%300mg

543 mgvs300 mg

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

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47%1594mg

Potassium

8.1%276mg

1594 mgvs276 mg

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

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7.87%4.33μg

Selenium

67%36.8μg

4.33 μgvs36.8 μg

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

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0.26%3.94mg

Sodium

18.4%276mg

3.94 mgvs276 mg

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

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35.8%3.94mg

Zinc

89.7%9.86mg

3.94 mgvs9.86 mg

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

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7.12%264g

Water

0.1%3.73g

264 gvs3.73 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 Boiled Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

Boiled All Types Kidney Beans have 2 times more Vitamin B5 and 22.2 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain more Vitamin A, 3.7 times more Vitamin B1, 12.8 times more Vitamin B2, 14.9 times more Vitamin B3, 5.9 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12, 7.9 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

Boiled All Types Kidney Beans have 9.3 times more Calcium, 2.1 times more Copper, 2.7 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 5.8 times more Potassium and 70.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 8.5 times more Selenium, 70 times more Sodium and 2.5 times more Zinc than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 24.8 times more Omega 3, 7.2 times more Fiber and 4.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.4 times more Carbohydrate and 55.1 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Energy per 500 kcal.
Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Canned Kidney BeansBoiled Kidney BeansVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: