Comparing Nutrients in 300 calories Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 300 calories

• Canned Kidney Beans: 357g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 81g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4.4 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	1.56% 0.27g	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	56% 72.7g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	57.4% 41.6g	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	3.5% 2.54g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 28.7g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	5.55% 2.1g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	NA	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	5.14% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	129% 1.68mg	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	150% 601μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	225% 5.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	25% 22.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20.4% 122IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	2.32% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	12% 121mg	0.89% 8.9mg	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	80.3% 6.42mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	8.9% 37.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	30% 0.69mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	4.86% 165mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	54% 5.9mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.06% 2.24g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

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

• 300 calories of Canned Kidney Beans have 1.9 times more Vitamin B5 and 16.4 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 3.4 times more Vitamin B1, 9.6 times more Vitamin B2, 13.9 times more Vitamin B3, 6.3 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 5.2 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin B5 and Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin E in 300 calories.

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

• 300 calories of Canned Kidney Beans have 13.6 times more Calcium, 2 times more Copper, 2.6 times more Magnesium, 1.8 times more Phosphorus, 5.1 times more Potassium, 6.4 times more Sodium and 124.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.5 times more Iron, 6.9 times more Selenium and 3.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Manganese per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 18.1 times more Omega 3, 7.3 times more Fiber and 4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.4 times more Carbohydrate and 6.3 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Fiber
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6 in 300 calories.