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

Weight per 300 calories

• Canned Kidney Beans: 357g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 625g

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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Canned Kidney Beans	Cereals, MALT-O-MEAL, original, plain, 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	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.2% 0.063g	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	48.5% 63g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	1.12% 0.81g	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	4.93% 1.88g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, MALT-O-MEAL, original, plain, prepared with water, 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	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	73% 11.7mg	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	72% 0.94mg	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	0.42% 0.063mg	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, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	12% 121mg	23% 231mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	2.98% 12.5mg	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	19.6% 138mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	2.57% 87.5mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	3.98% 0.44mg	11mg per day for Men 19-50 years
Water	7.53% 279g	15% 552g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cereals, MALT-O-MEAL, Original, Plain, 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, original, plain, prepared with water, without salt?

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

• 300 calories of Canned Kidney Beans have more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 8 times more Vitamin B3 and 3.5 times more Vitamin B6 than Canned All Types Kidney Beans.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Canned Kidney Beans have 7.7 times more Magnesium, 2.3 times more Phosphorus, 9.7 times more Potassium, more Sodium and 3.8 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.9 times more Calcium, 7.8 times more Iron and 2 times more Water than Canned All Types Kidney Beans.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 8.1 times more Sugars, 8.2 times more Fiber and 1.8 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Canned Kidney Beans and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber