Comparing Nutrients in 300 calories California Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal: 87.7g

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, Raisin Bran Cereal?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	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% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	4.37% 0.74g	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	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	23.5% 8.95g	38g per day for Men 19-50 years
Protein	39.6% 22g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	46.4% 7.43mg	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	57.4% 0.75mg	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	74.3% 297μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	92% 2.2μg	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	15% 89.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.05% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.22% 0.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	49.5% 0.45mg	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	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	28.4% 119mg	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	42.5% 297mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	14% 479mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.18% 6.58g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran Cereal?

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

• 300 calories of California Red Kidney Beans have 1.2 times more Vitamin B9 than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain more Vitamin A, 3.2 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of California Red Kidney Beans have 6.1 times more Calcium, 2.2 times more Copper, 1.2 times more Magnesium, 1.2 times more Phosphorus and 2.8 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.6 times more Iron, 11.6 times more Selenium, 40.9 times more Sodium and 2.4 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, Raisin Bran Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2.5 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran Cereal offer comparable quantities of Energy per 300 calories.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.