Comparing Nutrients in 300 calories California Red Kidney Beans VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals ready-to-eat, POST SELECTS Blueberry Morning: 76g

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, POST SELECTS Blueberry Morning?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	4.15% 4.03g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.42% 0.46g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	6.07% 1.03g	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	47.7% 62g	130g per day for Men 19-50 years
Sugars	NA	30.6% 22g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	39.6% 22g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.8% 304μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	43% 6.9mg	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	52.6% 0.68mg	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	34.6% 138μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	85.4% 2.05μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	0.76% 0.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.24% 55.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.9% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.04% 9.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	17.7% 177mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	17% 0.15mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	10.3% 43.3mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	4.36% 148mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	17.3% 259mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.096% 3.57g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, POST SELECTS Blueberry Morning Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cereals ready-to-eat, POST SELECTS Blueberry Morning?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 300 calories of California Red Kidney Beans have 2.6 times more Vitamin B9 than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 300 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain more Vitamin A, 3.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 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, POST SELECTS Blueberry Morning 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, POST SELECTS Blueberry Morning have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 300 calories of California Red Kidney Beans have 5.7 times more Calcium, 6.6 times more Copper, 3.4 times more Iron, 3.4 times more Magnesium, 3 times more Phosphorus, 9.1 times more Potassium and 1.9 times more Zinc than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 300 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 4.4 times more Selenium and 25.9 times more Sodium 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, POST SELECTS Blueberry Morning lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 6.3 times more Fiber and 4.5 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 300 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 1.4 times more Omega 3 and 21 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Blueberry Morning offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6