Comparing Nutrients in 300 calories California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, CAP

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals ready-to-eat, QUAKER, CAP: 74.6g

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, QUAKER, CAP?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	4.35% 4.22g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	7.26% 2.32g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	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	49% 63.5g	130g per day for Men 19-50 years
Sugars	NA	45% 32.7g	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	4.9% 1.87g	38g per day for Men 19-50 years
Protein	39.6% 22g	5.88% 3.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	96% 15.3mg	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	122% 1.6mg	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	301% 1205μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	0.083% 0.075mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	17.7% 177mg	0.82% 8.2mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	NA	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	9.6% 40.3mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	4.06% 138mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	35.8% 537mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.05% 1.85g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, QUAKER, CAP Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cereals ready-to-eat, QUAKER, CAP?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, CAP:

• 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 2.5 times more Vitamin B1, 6.7 times more Vitamin B2, 8.2 times more Vitamin B3, 4.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, CAP:

• 300 calories of California Red Kidney Beans have 21.6 times more Calcium, 3.6 times more Magnesium, 3 times more Phosphorus and 9.8 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 1.7 times more Iron, 53.7 times more Sodium and 5 times more Zinc than Raw California Red Kidney Beans.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 12.1 times more Fiber and 6.7 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 71 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Fiber and Protein