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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS: 78g

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, CORN BURSTS?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0.24% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.7% 0.12g	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	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	NA	50.4% 36.5g	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	3.9% 1.5g	38g per day for Men 19-50 years
Protein	39.6% 22g	4.6% 2.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.6% 545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	164% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	157% 25mg	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	194% 2.5mg	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	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	157% 3.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	42% 37.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.8% 101IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.36% 0.055mg	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, CORN BURSTS	Recommended Dietary Allowance
Calcium	17.7% 177mg	0.39% 3.9mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	5.02% 0.045mg	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	56.5% 4.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	0.74% 3.1mg	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	4.1% 29mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	1.63% 55.3mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	9.2% 5.06μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	44.4% 666mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.053% 1.95g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, MALT-O-MEAL, CORN BURSTS 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, CORN BURSTS?

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

• 300 calories of California Red Kidney Beans have 1.4 times more Vitamin B9 than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain more Vitamin A, 3.9 times more Vitamin B1, 10.7 times more Vitamin B2, 13.4 times more Vitamin B3, 7 times more Vitamin B6, more Vitamin B12, 9.2 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, CORN BURSTS:

• 300 calories of California Red Kidney Beans have 45.5 times more Calcium, 22.1 times more Copper, 1.9 times more Iron, 46.7 times more Magnesium, 12.8 times more Phosphorus and 24.5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 1.7 times more Selenium, 66.6 times more Sodium and 1.6 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, CORN BURSTS lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 15.3 times more Fiber and 8.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 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, CORN BURSTS offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Fiber and Protein
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.