Comparing Nutrients in 500 calories Cereals, WHEATENA, cooked with waterVS Boiled Kidney Beans

Weight per 500 calories

Cereals, WHEATENA, cooked with water

893g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 2.3 times more energy per unit of mass than Cereals, WHEATENA, cooked with water, which is average in comparison to other foods. Cereals, WHEATENA, cooked with water having low energy density.

Which food has more nutrients per 500 calories - Cereals, WHEATENA, cooked with water or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals, WHEATENA, cooked with water

13%

79%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Cereals, WHEATENA, cooked with watervs 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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4.6%4.46g

Fat

2.03%1.97g

4.46 gvs1.97 g

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

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2.1%0.67g

Saturated Fat

0.9%0.29g

0.67 gvs0.29 g

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

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10.6%0.17g

Omega 3

42%0.67g

0.17 gvs0.67 g

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

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12.3%2.1g

Omega 6

2.5%0.43g

2.1 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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81%105g

Carbohydrate

69%89.8g

105 gvs89.8 g

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

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Sugars

1.74%1.26g

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

NA 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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63.4%24g

Fiber

66.3%25g

24 gvs25 g

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

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32%18g

Protein

61%34g

18 gvs34 g

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

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Vitamins

Cereals, WHEATENA, cooked with watervs 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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7.44%0.089mg

Vitamin B1

52.5%0.63mg

Thiamine

0.089 mgvs0.63 mg

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

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13.7%0.18mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.18 mgvs0.23 mg

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

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30.7%4.9mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs2.28 mg

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

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7.5%0.38mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.38 mgvs0.87 mg

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

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13%0.17mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.17 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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15.6%62.5μg

Vitamin B9

128%512μg

Folates and Folic Acid

62.5 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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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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Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

NA 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, WHEATENA, cooked with watervs Boiled Kidney Beans

71.4%714mg

Calcium

13.8%138mg

714 mgvs138 mg

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

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51.6%0.46mg

Copper

94%0.85mg

0.46 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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62.5%5mg

Iron

109%8.74mg

5 mgvs8.74 mg

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

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42.5%179mg

Magnesium

39.4%165mg

179 mgvs165 mg

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

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319%7.34mg

Manganese

73.6%1.7mg

7.34 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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76.5%536mg

Phosphorus

77.6%543mg

536 mgvs543 mg

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

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20.2%688mg

Potassium

47%1594mg

688 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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1.2%18mg

Sodium

0.26%3.94mg

18 mgvs3.94 mg

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

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56%6.16mg

Zinc

35.8%3.94mg

6.16 mgvs3.94 mg

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

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20.6%763g

Water

7.12%264g

763 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, WHEATENA, cooked with water vs Boiled Kidney Beans:

Cereals, WHEATENA, cooked with water have 2.2 times more Vitamin B3 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
Both Cereals, WHEATENA, cooked with water as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, WHEATENA, cooked with water vs Boiled Kidney Beans:

Cereals, WHEATENA, cooked with water have 5.2 times more Calcium, 4.3 times more Manganese, 1.6 times more Zinc and 2.9 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.8 times more Copper, 1.7 times more Iron and 2.3 times more Potassium than Cereals, WHEATENA, cooked with water.
Both Cereals, WHEATENA, cooked with water and Boiled All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, WHEATENA, cooked with water have 4.9 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.9 times more Omega 3 and 1.9 times more Protein than Cereals, WHEATENA, cooked with water.
Both Cereals, WHEATENA, cooked with water and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Cereals, WHEATENA, cooked with water 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, WHEATENA, cooked with waterVS Cereals, whole wheat hot natural cereal, dryBoiled Kidney BeansVS Cereals, whole wheat hot natural cereal, dryCereals, WHEATENA, cooked with waterVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cereals, WHEATENA, cooked with waterVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, WHEATENA, cooked with water or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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