Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal: 67.7g

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 5.5 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is very high in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	41.6% 54g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	33% 24g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	8.38% 3.2g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	5.93% 3.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	37.6% 339μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	102% 1.33mg	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	21.3% 85μg	113% 452μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.3% 2.96mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.7% 88IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.49% 0.074mg	4.38% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	0.9% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Calcium	10.7% 107mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	58% 4.63mg	290% 23.2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	6.13% 25.7mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	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	56% 393mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	3.57% 121mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	NA	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	90% 9.94mg	11mg per day for Men 19-50 years
Water	7.8% 289g	0.02% 0.74g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Cereals Ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• 300 calories of Canned Red Kidney Beans with Liquids have 14 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain more Vitamin A, 2.6 times more Vitamin B1, 4.4 times more Vitamin B2, 7.3 times more Vitamin B3, 4.5 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin B12, 5.7 times more Vitamin C and more Vitamin D than Canned Red Kidney Beans Solids and Liquids.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• 300 calories of Canned Red Kidney Beans with Liquids have 4.3 times more Magnesium, 3.3 times more Phosphorus, 7.9 times more Potassium, 3 times more Sodium and 387.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 2.1 times more Calcium, 5 times more Iron and 4.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 5 times more Fiber and 5.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 5.8 times more Fat and 3.5 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal provide inadequate amounts of Protein