Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 90g

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 ready-to-eat, BARBARA'S PUFFINS, original?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	5.43% 0.92g	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	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	23% 16.7g	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	35.6% 13.5g	44% 16.7g	38g per day for Men 19-50 years
Protein	36% 20g	12% 6.68g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, BARBARA'S PUFFINS, original	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	17% 0.22mg	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	4.28% 17μg	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	55.7% 50mg	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	5.35% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0.53% 0.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	7.4% 74mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	30% 0.27mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	16.2% 114mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	42.3% 634mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.087% 3.23g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, BARBARA'S PUFFINS, Original Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals ready-to-eat, BARBARA'S PUFFINS, original?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 300 calories of Red Kidney Beans have 5.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B6 and 20.5 times more Vitamin B9 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 300 kcal of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 12.5 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, BARBARA'S PUFFINS, original provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 300 calories of Red Kidney Beans have 2.3 times more Copper, 5 times more Iron, 1.3 times more Magnesium, 3.2 times more Phosphorus, 4.3 times more Potassium and 2.2 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 300 kcal of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 5.3 times more Selenium and 59.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, BARBARA'S PUFFINS, original contain similar levels of Calcium per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 8.6 times more Omega 3 and 3 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 300 kcal of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.4 times more Carbohydrate and 8.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, BARBARA'S PUFFINS, original offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original provide inadequate amounts of Omega 6 in 300 calories.