Comparing Nutrients in 300 calories Canned Kidney Beans VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Weight per 300 calories

• Canned Kidney Beans: 357g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 546g

Canned Kidney Beans have 1.5 times more energy per 100g than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.1% 2g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	44.8% 58.2g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	22.4% 16.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 0.38g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32% 129μg	41% 164μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	12% 121mg	68.7% 687mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	52.2% 4.18mg	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	10.4% 43.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	56% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46% 321mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	3.7% 125mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	7.53% 279g	12.8% 472g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• Canned All Types Kidney Beans have 2.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 1.3 times more Vitamin B1, 3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• Canned All Types Kidney Beans have 2 times more Copper, 2.2 times more Magnesium, 2.1 times more Phosphorus, 6.7 times more Potassium, 48.5 times more Sodium and 1.2 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 5.7 times more Calcium, 6.4 times more Iron, 2.1 times more Manganese and 1.7 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 4.9 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 2.6 times more Omega 6 and 2.5 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 300 kcal.