Comparing Nutrients in 300 calories California Red Kidney Beans VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry: 82.2g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%

Macro Nutrients

	California Red Kidney Beans	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.42% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	49% 63.5g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.58g	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	59.6% 22.6g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	39.6% 22g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	83.6% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	102% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	126% 1.64mg	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	89.5% 358μg	NA	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	4.55% 4.1mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	17.7% 177mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	NA	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	106% 8.5mg	421% 33.6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	2.54% 10.7mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	12.8% 89.6mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	2.25% 76.4mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.16% 2.47mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.22% 7.96g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 300 kcal of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 2.1 times more Vitamin B1, 4.4 times more Vitamin B2, 8.7 times more Vitamin B3 and 4.6 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 300 calories of California Red Kidney Beans have 13.6 times more Magnesium, 4.1 times more Phosphorus, 17.7 times more Potassium and 5.5 times more Zinc than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 300 kcal of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 1.7 times more Calcium and 4 times more Iron than Raw California Red Kidney Beans.
• 300 calories of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 9.5 times more Fiber and 2.6 times more Protein than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both California Red Kidney Beans and Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.