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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice: 78.3g

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 Puffed Rice?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.73% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.8% 0.25g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.3% 0.22g	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	53% 68.8g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	2.9% 1.1g	38g per day for Men 19-50 years
Protein	39.6% 22g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	17.3% 2.76mg	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	0% 0mg	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	30% 121μg	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	0.52% 0.078mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.065% 0.078μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	17.7% 177mg	0.7% 7.05mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	21% 0.19mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	5.6% 23.5mg	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	13.2% 92mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.26% 3.9mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.083% 3.06g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of California Red Kidney Beans have 1.4 times more Vitamin B1, more Vitamin B6 and 3 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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 Puffed Rice:

• 300 calories of California Red Kidney Beans have 25.1 times more Calcium, 5.3 times more Copper, 3.8 times more Iron, 6.2 times more Magnesium, 4 times more Phosphorus, 14.9 times more Potassium and 2.7 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 2.8 times more Selenium 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, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 20.6 times more Fiber and 4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.