Comparing Nutrients in 300 calories California Red Kidney Beans VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals, oats, instant, fortified, with cinnamon and spice, dry: 81.3g

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, oats, instant, fortified, with cinnamon and spice, dry?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	California Red Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	4.06% 3.93g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	7.82% 1.33g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	28.4% 20.6g	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	0.26% 0.19g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	17% 6.5g	38g per day for Men 19-50 years
Protein	39.6% 22g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.7% 358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	55% 0.72mg	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	39% 155μg	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	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	17.7% 177mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	27.3% 0.25mg	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	86% 6.88mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	18% 74.8mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	91% 2.1mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	9.46% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.15% 5.63g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cereals, oats, instant, fortified, with cinnamon and spice, dry?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 300 calories of California Red Kidney Beans have 2.3 times more Vitamin B9 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 300 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain more Vitamin A, 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 4 times more Vitamin B3 and 2 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, dry provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Cereals, oats, instant, fortified, with cinnamon and spice, 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, oats, instant, fortified, with cinnamon and spice, dry:

• 300 calories of California Red Kidney Beans have 4.1 times more Copper, 1.2 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus, 5.9 times more Potassium and 1.2 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 300 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 2.3 times more Manganese, 1.8 times more Selenium and 35.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Calcium per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 3.5 times more Fiber and 2.9 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 300 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 27.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry provide inadequate amounts of Omega 3 in 300 calories.