Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, CapVS Boiled Kidney Beans

Weight per 500 calories

Cereals ready-to-eat, QUAKER, Cap

127g

Boiled Kidney Beans

394g

Cereals ready-to-eat, QUAKER, Cap have 3.1 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, QUAKER, Cap or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Cap

86%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Capvs 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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5.2%5.05g

Fat

2.03%1.97g

5.05 gvs1.97 g

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

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9.06%2.9g

Saturated Fat

0.9%0.29g

2.9 gvs0.29 g

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

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Omega 3

42%0.67g

NA gvs0.67 g

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

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Omega 6

2.5%0.43g

NA 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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85%110g

Carbohydrate

69%89.8g

110 gvs89.8 g

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

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77%56g

Sugars

1.74%1.26g

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

56 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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8.66%3.3g

Fiber

66.3%25g

3.3 gvs25 g

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

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10.4%5.82g

Protein

61%34g

5.82 gvs34 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, Capvs Boiled Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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190%2.28mg

Vitamin B1

52.5%0.63mg

Thiamine

2.28 mgvs0.63 mg

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

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198%2.58mg

Vitamin B2

17.6%0.23mg

Riboflavin

2.58 mgvs0.23 mg

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

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190%30.3mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

30.3 mgvs2.28 mg

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

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Vitamin B5

17.3%0.87mg

Pantothenic acid

NA mgvs0.87 mg

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

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233%3.03mg

Vitamin B6

36.3%0.47mg

Pyridoxine

3.03 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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428%1713μg

Vitamin B9

128%512μg

Folates and Folic Acid

1713 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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0.56%0.51mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0.51 mgvs4.72 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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5.3%0.8mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.8 mgvs0.12 mg

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

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Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

NA μgvs33 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Capvs Boiled Kidney Beans

1.4%14mg

Calcium

13.8%138mg

14 mgvs138 mg

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

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Copper

94%0.85mg

NA 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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341%27.3mg

Iron

109%8.74mg

27.3 mgvs8.74 mg

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

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17%71mg

Magnesium

39.4%165mg

71 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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30.7%215mg

Phosphorus

77.6%543mg

215 mgvs543 mg

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

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7.04%239mg

Potassium

47%1594mg

239 mgvs1594 mg

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

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Selenium

7.87%4.33μg

NA μgvs4.33 μg

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

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53.8%806mg

Sodium

0.26%3.94mg

806 mgvs3.94 mg

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

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207%22.8mg

Zinc

35.8%3.94mg

22.8 mgvs3.94 mg

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

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0.086%3.16g

Water

7.12%264g

3.16 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, QUAKER, Cap vs Boiled Kidney Beans:

Cereals ready-to-eat, QUAKER, Cap have 3.6 times more Vitamin B1, 11.3 times more Vitamin B2, 13.3 times more Vitamin B3, 6.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 6.8 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 9.3 times more Vitamin C than Cereals ready-to-eat, QUAKER, Cap.
Both Cereals ready-to-eat, QUAKER, Cap as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Cap vs Boiled Kidney Beans:

Cereals ready-to-eat, QUAKER, Cap have 3.1 times more Iron, 204.8 times more Sodium and 5.8 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 9.9 times more Calcium, 2.3 times more Magnesium, 2.5 times more Phosphorus, 6.7 times more Potassium and 83.3 times more Water than Cereals ready-to-eat, QUAKER, Cap.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, Cap have 2.6 times more Fat, 10.1 times more Saturated Fat, 1.2 times more Carbohydrate and 44.4 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.7 times more Fiber and 5.9 times more Protein than Cereals ready-to-eat, QUAKER, Cap.
Both Cereals ready-to-eat, QUAKER, Cap and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Cap as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, QUAKER, CapVS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleBoiled Kidney BeansVS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleCereals ready-to-eat, QUAKER, CapVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, CapVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Cap or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: