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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN: 91g

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, QUAKER CRUNCHY BRAN?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	3.8% 3.68g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	6.37% 1.1g	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	58.3% 76g	130g per day for Men 19-50 years
Sugars	NA	26% 18.7g	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	36.5% 14g	38g per day for Men 19-50 years
Protein	39.6% 22g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.81% 7.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	38.2% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	4.82% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	142% 1.85mg	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	352% 1408μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.23% 0.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	17.7% 177mg	6.44% 64.4mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	11.8% 0.11mg	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	351% 28mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	14% 0.33mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	6.37% 217mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	126% 14mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.061% 2.27g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of California Red Kidney Beans have 2.9 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 7.9 times more Vitamin B2, 9.9 times more Vitamin B3, 5.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of California Red Kidney Beans have 2.8 times more Calcium, 9.4 times more Copper, 2.6 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus and 6.3 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 3.3 times more Iron, 3.5 times more Selenium, 68.8 times more Sodium and 6 times more Zinc than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 1.6 times more Fiber and 3.8 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 22.1 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN offer comparable quantities of Energy per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide inadequate amounts of Omega 3 in 300 calories.