Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 80.6g

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, GENERAL MILLS, CHEERIOS?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	5.5% 5.32g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.43% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	10.4% 1.77g	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	45.4% 59g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	5% 3.63g	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	21.4% 8.15g	38g per day for Men 19-50 years
Protein	36% 20g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	88.7% 798μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	87.4% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	90% 14.4mg	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	111% 1.44mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	227% 5.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	19% 17.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	19.2% 115IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	7.4% 74mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	34.7% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	0% 0μg	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	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	125% 2.87mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	36.5% 20μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.082% 3.03g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, GENERAL MILLS, CHEERIOS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals ready-to-eat, GENERAL MILLS, CHEERIOS?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 300 calories of Red Kidney Beans have 2.4 times more Vitamin B2 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 300 kcal of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain more Vitamin A, 1.9 times more Vitamin B1, 7.7 times more Vitamin B3, 4.1 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 4.3 times more Vitamin C and more Vitamin D than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 300 calories of Red Kidney Beans have 2 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 2.4 times more Potassium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 300 kcal of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 3.9 times more Calcium, 3.9 times more Iron, 2.9 times more Manganese, 7 times more Selenium, 37.5 times more Sodium and 4.4 times more Zinc than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS lack sufficient amounts of Fluoride in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 5.8 times more Omega 3, 1.7 times more Fiber and 2 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 300 kcal of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 8.7 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS provide inadequate amounts of Omega 3