Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat, original spoon-sizeVS Boiled Kidney Beans

Weight per 500 calories

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

143g

Boiled Kidney Beans

394g

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.8 times more energy per 100g than Boiled Kidney Beans. It has 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, POST, Shredded Wheat, original spoon-size or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

12%

83%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-sizevs 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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3.1%3g

Fat

2.03%1.97g

3 gvs1.97 g

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

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1.8%0.57g

Saturated Fat

0.9%0.29g

0.57 gvs0.29 g

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

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5.6%0.09g

Omega 3

42%0.67g

0.09 gvs0.67 g

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

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10.3%1.76g

Omega 6

2.5%0.43g

1.76 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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89%116g

Carbohydrate

69%89.8g

116 gvs89.8 g

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

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1.77%1.3g

Sugars

1.74%1.26g

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

1.3 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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46.5%17.7g

Fiber

66.3%25g

17.7 gvs25 g

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

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30%17g

Protein

61%34g

17 gvs34 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-sizevs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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34.4%0.41mg

Vitamin B1

52.5%0.63mg

Thiamine

0.41 mgvs0.63 mg

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

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9.86%0.13mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.13 mgvs0.23 mg

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

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50.2%8.03mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

8.03 mgvs2.28 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23%1.14mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.14 mgvs0.87 mg

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

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15.3%0.2mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.2 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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14.2%57μg

Vitamin B9

128%512μg

Folates and Folic Acid

57 μgvs512 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0 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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6.17%0.93mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.93 mgvs0.12 mg

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

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1.8%2.14μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

2.14 μgvs33 μg

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

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Minerals

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-sizevs Boiled Kidney Beans

8.26%82.6mg

Calcium

13.8%138mg

82.6 mgvs138 mg

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

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53%0.48mg

Copper

94%0.85mg

0.48 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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44.5%3.56mg

Iron

109%8.74mg

3.56 mgvs8.74 mg

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

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45%189mg

Magnesium

39.4%165mg

189 mgvs165 mg

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

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Manganese

73.6%1.7mg

NA 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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78%547mg

Phosphorus

77.6%543mg

547 mgvs543 mg

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

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16.2%551mg

Potassium

47%1594mg

551 mgvs1594 mg

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

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15.3%8.4μg

Selenium

7.87%4.33μg

8.4 μgvs4.33 μg

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

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0.19%2.85mg

Sodium

0.26%3.94mg

2.85 mgvs3.94 mg

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

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39.5%4.34mg

Zinc

35.8%3.94mg

4.34 mgvs3.94 mg

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

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0.12%4.27g

Water

7.12%264g

4.27 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, POST, Shredded Wheat, original spoon-size vs Boiled Kidney Beans:

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 3.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 7.8 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C and 15.5 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Boiled Kidney Beans:

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.9 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Calcium, 1.8 times more Copper, 2.5 times more Iron, 2.9 times more Potassium and 61.7 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 4.1 times more Omega 6 and 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.5 times more Omega 3, 1.4 times more Fiber and 2 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-sizeVS Cereals ready-to-eat, rice, puffed, fortifiedBoiled Kidney BeansVS Cereals ready-to-eat, rice, puffed, fortifiedCereals ready-to-eat, POST, Shredded Wheat, original spoon-sizeVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat, original spoon-sizeVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: