Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan: 79.4g

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 3 times more energy per unit of mass than Boiled California Red Kidney Beans, which is high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	9.27% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	45.4% 59g	130g per day for Men 19-50 years
Sugars	NA	26.4% 19g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.2% 22.5g	19.4% 7.4g	38g per day for Men 19-50 years
Protein	39.4% 22g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	0% 0μg	36% 323μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	49% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	45% 7.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	55% 0.71mg	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	44.8% 179μg	36% 144μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	89.3% 2.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.23% 2.9mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.66% 58IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.7% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	16% 160mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	35.3% 0.32mg	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	90% 7.2mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	47.4% 331mg	28.7% 201mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.18% 6.75g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Cereals Ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 300 calories of Boiled California Red Kidney Beans have 1.2 times more Vitamin B9 than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 300 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain more Vitamin A, 1.8 times more Vitamin B1, 4.2 times more Vitamin B2, 5.5 times more Vitamin B3, 2.8 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 300 calories of Boiled California Red Kidney Beans have 5.2 times more Calcium, 2.2 times more Copper, 1.7 times more Magnesium, 1.7 times more Phosphorus and 3.4 times more Potassium than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 300 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.8 times more Iron, 8.3 times more Selenium and 20.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain similar levels of Zinc per 300 calories.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 3 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 300 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 32.6 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan provide inadequate amounts of Omega 3 in 300 calories.