Comparing Nutrients in 300 calories California Red Kidney Beans VS Cereals ready-to-eat, wheat, puffed, fortified

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals ready-to-eat, wheat, puffed, fortified: 82.4g

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, wheat, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.52% 0.16g	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	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	9.54% 3.63g	38g per day for Men 19-50 years
Protein	39.6% 22g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, wheat, puffed, fortified	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	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	8.54% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	10.8% 0.14mg	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	6.6% 26.4μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.56% 22.3μg	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	327% 26mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	28.5% 120mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	63% 1.45mg	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	41.8% 293mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.22% 3.3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.067% 2.47g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of California Red Kidney Beans have 1.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 13.6 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, wheat, puffed, fortified contain 4.5 times more Vitamin B1, 7.5 times more Vitamin B2 and 15.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cereals ready-to-eat, wheat, puffed, fortified:

• 300 calories of California Red Kidney Beans have 7.7 times more Calcium, 3 times more Copper, 1.2 times more Magnesium, 1.3 times more Phosphorus and 4.7 times more Potassium than Cereals ready-to-eat, wheat, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, wheat, puffed, fortified contain 3.1 times more Iron, 1.6 times more Manganese and 34.9 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, wheat, puffed, fortified contain similar levels of Zinc per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, wheat, puffed, fortified lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 6.2 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, wheat, puffed, fortified.
• Both California Red Kidney Beans and Cereals ready-to-eat, wheat, puffed, fortified offer comparable quantities of Energy and Carbohydrate per 300 calories.