Comparing Nutrients in 300 calories California Red Kidney Beans VS Cereals, MALT-O-MEAL, original, plain, dry

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals, MALT-O-MEAL, original, plain, 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, original, plain, dry?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%

Macro Nutrients

	California Red Kidney Beans	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.1% 0.19g	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% 0g	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	4.54% 1.73g	38g per day for Men 19-50 years
Protein	39.6% 22g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	73.4% 11.7mg	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	71.4% 0.93mg	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	234% 937μg	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	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	17.7% 177mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	9.6% 0.086mg	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	317% 25.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	3.13% 13mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	37.2% 20.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.26% 0.47mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.23% 8.5g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals, MALT-O-MEAL, Original, Plain, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cereals, MALT-O-MEAL, original, plain, dry?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cereals, MALT-O-MEAL, original, plain, dry:

• 300 kcal of Cereals, MALT-O-MEAL, original, plain, dry contain 1.8 times more Vitamin B1, 3 times more Vitamin B2, 6.3 times more Vitamin B3, 2.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, 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, original, plain, dry:

• 300 calories of California Red Kidney Beans have 11.6 times more Copper, 11.1 times more Magnesium, 2.9 times more Phosphorus, 16.5 times more Potassium and 4.9 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, dry contain 1.3 times more Calcium, 3 times more Iron and 7 times more Selenium than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals, MALT-O-MEAL, original, plain, dry lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 13.1 times more Fiber and 2.3 times more Protein than Cereals, MALT-O-MEAL, original, plain, dry.
• Both California Red Kidney Beans and Cereals, MALT-O-MEAL, original, plain, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.