Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 85.7g

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, MALT-O-MEAL, Blueberry Mini SPOONERS?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Red Kidney Beans	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	52.4% 68g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	22% 16g	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	23.2% 8.83g	38g per day for Men 19-50 years
Protein	36% 20g	13.5% 7.55g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	65.3% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	75.3% 12mg	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	87.7% 1.14mg	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	87.7% 351μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	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	3.83% 0.57mg	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, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	7.4% 74mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	NA	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	316% 25.2mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	15% 62.6mg	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	40.5% 284mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	53% 5.84mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.1% 3.77g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals, Ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 300 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 1.7 times more Vitamin B1, 4.4 times more Vitamin B2, 6.4 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin B12 than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Raw Red Kidney Beans as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 300 calories of Red Kidney Beans have 2.6 times more Calcium, 2 times more Magnesium, 1.3 times more Phosphorus and 4.3 times more Potassium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 300 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 4.2 times more Iron and 2.4 times more Zinc than Raw Red Kidney Beans.
• 300 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 1.5 times more Fiber and 2.7 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 300 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 8.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS offer comparable quantities of Energy and Carbohydrate per 300 calories.