Comparing Nutrients in 300 calories Canned Kidney Beans VS Cereals, whole wheat hot natural cereal, dry

Weight per 300 calories

• Canned Kidney Beans: 357g
• Cereals, whole wheat hot natural cereal, dry: 87.7g

Cereals, whole wheat hot natural cereal, dry have 4.1 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, whole wheat hot natural cereal, dry?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%

Macro Nutrients

	Canned Kidney Beans	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	4.1% 0.066g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	4.8% 0.82g	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	50.7% 66g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	0.51% 0.37g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	17.5% 9.82g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, whole wheat hot natural cereal, dry	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	29.2% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	26.4% 0.34mg	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	17% 68.4μg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Calcium	12% 121mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	44.6% 0.4mg	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	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	122% 2.8mg	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	47.5% 332mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.12% 1.75mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.23% 8.7g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cereals, Whole Wheat Hot Natural Cereal, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Cereals, whole wheat hot natural cereal, dry?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Cereals, whole wheat hot natural cereal, dry:

• 300 calories of Canned Kidney Beans have 1.9 times more Vitamin B9 and 7 times more Vitamin K than Cereals, whole wheat hot natural cereal, dry.
• While 300 kcal of Cereals, whole wheat hot natural cereal, dry contain 1.4 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 16.1 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, whole wheat hot natural cereal, dry provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin E
• 300 calories of Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, whole wheat hot natural cereal, dry 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, whole wheat hot natural cereal, dry:

• 300 calories of Canned Kidney Beans have 3.5 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 2.5 times more Potassium, 602.6 times more Sodium and 32.1 times more Water than Cereals, whole wheat hot natural cereal, dry.
• While 300 kcal of Cereals, whole wheat hot natural cereal, dry contain 4.7 times more Manganese, 19.3 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, whole wheat hot natural cereal, dry contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals, whole wheat hot natural cereal, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 4.5 times more Omega 3, 17.9 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• While 300 kcal of Cereals, whole wheat hot natural cereal, dry contain 1.3 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, whole wheat hot natural cereal, dry offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, dry provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Cereals, whole wheat hot natural cereal, dry provide inadequate amounts of Omega 6 in 300 calories.