Comparing Nutrients in 300 calories Boiled Kidney Beans VS Cereals ready-to-eat, RALSTON Corn Biscuits

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 79.8g

Cereals ready-to-eat, RALSTON Corn Biscuits have 3 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Cereals ready-to-eat, RALSTON Corn Biscuits?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.86% 0.84g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	52.7% 68.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	10.5% 7.6g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.6g	g per day for Men 19-50 years
Fiber	39.8% 15g	5.46% 2.07g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	137% 1.78mg	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	76.8% 307μg	133% 532μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	166% 4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	16.4% 14.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44.3% 266IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	6.47% 0.058mg	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	65.6% 5.24mg	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	2.85% 12mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	7.74% 0.18mg	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	46.6% 326mg	4.33% 30.3mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	3.2% 1.76μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	40.8% 612mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.077% 2.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Boiled All Types Kidney Beans have 5.6 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 3.2 times more Vitamin B1, 9.9 times more Vitamin B2, 12.8 times more Vitamin B3, 6.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 5.2 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Boiled All Types Kidney Beans have 8.8 times more Copper, 8.3 times more Magnesium, 5.7 times more Manganese, 10.8 times more Phosphorus, 6 times more Potassium, 1.5 times more Selenium and 55.2 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 3.6 times more Calcium, 5.8 times more Iron, 259.1 times more Sodium and 5.8 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 25.2 times more Omega 3, 7.3 times more Fiber and 4.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 1.3 times more Carbohydrate and 10 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.