Comparing Nutrients in 300 calories Canned Kidney Beans VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Weight per 300 calories

• Canned Kidney Beans: 357g
• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 638g

Canned Kidney Beans have 1.8 times more energy per 100g than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt. It has average energy density when compared to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Canned Kidney Beans	Cereals, MALT-O-MEAL, chocolate, prepared with water, 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	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	45.3% 59g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	19% 14g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	79.8% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	133% 1.72mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	11.5% 1.72mg	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, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	12% 121mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	NA	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	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	6.08% 25.5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	6% 204mg	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	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	7.53% 279g	15.4% 569g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cereals, MALT-O-MEAL, Chocolate, Prepared With Water, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 300 calories of Canned Kidney Beans have more Vitamin K than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2.3 times more Vitamin B1, 5.3 times more Vitamin B2, 11.5 times more Vitamin B3, 6.5 times more Vitamin B6 and 24.1 times more Vitamin E than Canned All Types Kidney Beans.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin E
• 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 300 calories of Canned Kidney Beans have 3.8 times more Magnesium, 3.1 times more Phosphorus, 4.1 times more Potassium, 165.6 times more Sodium and 1.3 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2.6 times more Calcium, 8.5 times more Iron and 2 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 6 times more Fiber and 2.1 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2.1 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 300 calories.