Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry: 83.3g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%

Macro Nutrients

	Red Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	47% 61g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	0.64% 0.47g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.35g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	36% 20g	17.3% 9.67g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	29.7% 0.39mg	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	87.7% 351μg	25.2% 101μg	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	4.45% 4mg	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	1.25% 0.19mg	1.83% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Calcium	7.4% 74mg	59.3% 593mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	18.8% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	348% 28mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	8.93% 37.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	47% 1.1mg	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	51.6% 361mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	3.75% 128mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.25% 9.23g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals, Farina, Enriched, Assorted Brands Including CREAM OF WHEAT, Quick (1-3 Minutes), Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• 300 calories of Red Kidney Beans have 1.4 times more Vitamin B5 and 3.5 times more Vitamin B9 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While 300 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2 and 6.1 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry provide similar amounts of Vitamin B6 per 300 calories.
• Both Raw Red Kidney Beans as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• 300 calories of Red Kidney Beans have 3.7 times more Copper, 3.3 times more Magnesium, 1.7 times more Phosphorus, 9.5 times more Potassium and 2.3 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While 300 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 8 times more Calcium, 4.7 times more Iron, 5.9 times more Selenium and 9.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain similar levels of Manganese per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 10.6 times more Omega 3, 3.9 times more Fiber and 2.1 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• Both Red Kidney Beans and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry provide inadequate amounts of Omega 6 in 300 calories.