Comparing Nutrients in 300 calories California Red Kidney Beans VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 85.7g

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, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	California Red Kidney Beans	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.07% 0.34g	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	52.4% 68g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	23.2% 8.83g	38g per day for Men 19-50 years
Protein	39.6% 22g	13.5% 7.55g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	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	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	65.3% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	75.3% 12mg	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	87.7% 1.14mg	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	109% 2.6μg	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	3.83% 0.57mg	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, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.83% 28.3mg	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	316% 25.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	15% 62.6mg	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	40.5% 284mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	8.24% 280mg	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	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	53% 5.84mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.1% 3.77g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals, Ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 300 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 2 times more Vitamin B1, 4.3 times more Vitamin B2, 6.4 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin B12 than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Raw California Red Kidney Beans as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 300 calories of California Red Kidney Beans have 6.3 times more Calcium, 2.3 times more Magnesium, 1.3 times more Phosphorus and 4.8 times more Potassium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 300 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 3 times more Iron and 2.5 times more Zinc than Raw California Red Kidney Beans.
• 300 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2.6 times more Fiber and 2.9 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 300 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS offer comparable quantities of Energy per 300 calories.