Comparing Nutrients in 300 calories Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Weight per 300 calories

• Canned Kidney Beans: 357g
• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES: 74.3g

Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 4.8 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0.23% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.26% 0.74mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	51.5% 67g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	43.6% 31.6g	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	1.95% 0.74g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	NA	90% 809μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	157% 2.03mg	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	92% 368μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	213% 5.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	0.83% 0.74mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	6.3% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	0.12% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	12% 121mg	0.22% 2.23mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	10.6% 0.095mg	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	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	20.4% 0.47mg	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	7.1% 49.8mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	1.66% 56.4mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	31% 468mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.024% 0.89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• Canned All Types Kidney Beans have 5.8 times more Vitamin C and 98.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 2.6 times more Vitamin B1, 10.2 times more Vitamin B2, 13.4 times more Vitamin B3, 7.7 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 13.2 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have similar amounts of Vitamin B5 per 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• Canned All Types Kidney Beans have 54.5 times more Calcium, 5.1 times more Copper, 8.7 times more Magnesium, 1.3 times more Manganese, 6.5 times more Phosphorus, 15 times more Potassium, 2.3 times more Sodium and 312.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 1.4 times more Iron, 2.1 times more Selenium and 2.7 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 78.9 times more Omega 3, 20.7 times more Fiber and 6.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 1.3 times more Carbohydrate and 4.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.