Comparing Nutrients in 300 calories California Red Kidney Beans VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 78g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	4.75% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.95% 0.63g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	7.48% 1.27g	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	46% 60g	130g per day for Men 19-50 years
Sugars	NA	27.5% 20g	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% 8.67g	38g per day for Men 19-50 years
Protein	39.6% 22g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.5% 365μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	50.8% 8.13mg	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	60% 0.78mg	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	40.6% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	101% 2.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	21.7% 19.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11% 65IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	17.7% 177mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	26% 0.23mg	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	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	16.6% 69.5mg	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	28.5% 199mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	7.08% 241mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.13% 4.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Raw California Red Kidney Beans have 2.2 times more Vitamin B9 than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B6, more Vitamin B12, 4.8 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Raw California Red Kidney Beans have 5.7 times more Calcium, 4.3 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus and 5.6 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 9.9 times more Selenium and 16.7 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 1.4 times more Omega 3, 2.6 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 20.3 times more Fat and 25.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.