Comparing Nutrients in 300 calories California Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS: 77g

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, COCO-ROOS?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	3.67% 3.56g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	2.46% 0.42g	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	51.5% 67g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	6.7% 2.54g	38g per day for Men 19-50 years
Protein	39.6% 22g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.2% 371μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	83.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	80.4% 13mg	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	98% 1.3mg	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	129% 514μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	17% 15.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17% 103IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.1% 0.015mg	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, COCO-ROOS	Recommended Dietary Allowance
Calcium	17.7% 177mg	25.7% 257mg	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	289% 23mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	4.96% 21mg	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	7.93% 55.5mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	4.56% 155mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	7.3% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	87.6% 9.64mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.052% 1.93g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, MALT-O-MEAL, COCO-ROOS 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, COCO-ROOS?

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

• 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain more Vitamin A, 2 times more Vitamin B1, 5.5 times more Vitamin B2, 6.9 times more Vitamin B3, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 3.8 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 300 calories of California Red Kidney Beans have 4.1 times more Copper, 7 times more Magnesium, 6.6 times more Phosphorus and 8.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 1.4 times more Calcium, 2.7 times more Iron, 1.4 times more Selenium, 27 times more Sodium and 4.2 times more Zinc than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 8.9 times more Fiber and 8.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 60.6 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Protein
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.