Comparing Nutrients in 500 calories Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Boiled Kidney Beans

Weight per 500 calories

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

124g

Boiled Kidney Beans

394g

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 3.2 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, chocolate-flavored frosted puffed corn or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

89%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, chocolate-flavored frosted puffed cornvs Boiled Kidney Beans

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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4.45%4.32g

Fat

2.03%1.97g

4.32 gvs1.97 g

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

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3.7%1.2g

Saturated Fat

0.9%0.29g

1.2 gvs0.29 g

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

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0.62%0.01g

Omega 3

42%0.67g

0.01 gvs0.67 g

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

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1.63%0.28g

Omega 6

2.5%0.43g

0.28 gvs0.43 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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83%108g

Carbohydrate

69%89.8g

108 gvs89.8 g

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

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74.4%54g

Sugars

1.74%1.26g

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

54 gvs1.26 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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12.3%4.7g

Fiber

66.3%25g

4.7 gvs25 g

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

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7.36%4.12g

Protein

61%34g

4.12 gvs34 g

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

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Vitamins

Cereals ready-to-eat, chocolate-flavored frosted puffed cornvs Boiled Kidney Beans

182%1635μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1635 μgvs0 μg

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

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136%1.63mg

Vitamin B1

52.5%0.63mg

Thiamine

1.63 mgvs0.63 mg

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

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142%1.85mg

Vitamin B2

17.6%0.23mg

Riboflavin

1.85 mgvs0.23 mg

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

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136%21.8mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

21.8 mgvs2.28 mg

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

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2.5%0.12mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.12 mgvs0.87 mg

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

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168%2.18mg

Vitamin B6

36.3%0.47mg

Pyridoxine

2.18 mgvs0.47 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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109%436μg

Vitamin B9

128%512μg

Folates and Folic Acid

436 μgvs512 μg

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

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272%6.53μg

Vitamin B12

0%0μg

Cobalamin

6.53 μgvs0 μg

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

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72.6%65.3mg

Vitamin C

5.25%4.72mg

Ascorbic acid

65.3 mgvs4.72 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.91%0.14mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.14 mgvs0.12 mg

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

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0.62%0.74μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

0.74 μgvs33 μg

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

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Minerals

Cereals ready-to-eat, chocolate-flavored frosted puffed cornvs Boiled Kidney Beans

8.64%86.4mg

Calcium

13.8%138mg

86.4 mgvs138 mg

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

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33%0.3mg

Copper

94%0.85mg

0.3 mgvs0.85 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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245%19.6mg

Iron

109%8.74mg

19.6 mgvs8.74 mg

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

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10.6%44.4mg

Magnesium

39.4%165mg

44.4 mgvs165 mg

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

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13.2%0.3mg

Manganese

73.6%1.7mg

0.3 mgvs1.7 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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25%174mg

Phosphorus

77.6%543mg

174 mgvs543 mg

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

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6.4%217mg

Potassium

47%1594mg

217 mgvs1594 mg

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

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14.6%8.02μg

Selenium

7.87%4.33μg

8.02 μgvs4.33 μg

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

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44%659mg

Sodium

0.26%3.94mg

659 mgvs3.94 mg

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

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6.3%0.69mg

Zinc

35.8%3.94mg

0.69 mgvs3.94 mg

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

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0.11%4.22g

Water

7.12%264g

4.22 gvs264 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 Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Boiled Kidney Beans:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have more Vitamin A, 2.6 times more Vitamin B1, 8.1 times more Vitamin B2, 9.6 times more Vitamin B3, 4.6 times more Vitamin B6, more Vitamin B12 and 13.8 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 6.9 times more Vitamin B5 and 44.6 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Boiled Kidney Beans:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 2.2 times more Iron, 1.9 times more Selenium and 167.5 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Calcium, 2.9 times more Copper, 3.7 times more Magnesium, 5.6 times more Manganese, 3.1 times more Phosphorus, 7.3 times more Potassium, 5.7 times more Zinc and 62.4 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 42.8 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 67.8 times more Omega 3, 5.4 times more Fiber and 8.3 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSBoiled Kidney BeansVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSCereals ready-to-eat, chocolate-flavored frosted puffed cornVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, chocolate-flavored frosted puffed corn or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: