Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES: 75.6g

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, MALT-O-MEAL, Cocoa DYNO-BITES?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.82% 0.14g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	45% 32.6g	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	2.2% 0.83g	38g per day for Men 19-50 years
Protein	36% 20g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	81.4% 13mg	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	100% 1.3mg	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	65% 261μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	163% 3.9μg	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	17.4% 104IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	0.3% 0.045mg	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, Cocoa DYNO-BITES	Recommended Dietary Allowance
Calcium	7.4% 74mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	13.6% 0.12mg	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	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	5.04% 21mg	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	7.45% 52mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	4.02% 137mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	12% 6.57μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.061% 2.27g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 300 calories of Red Kidney Beans have 1.3 times more Vitamin B9 than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain more Vitamin A, 1.8 times more Vitamin B1, 5.8 times more Vitamin B2, 6.9 times more Vitamin B3, 3.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C, 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, Cocoa DYNO-BITES:

• 300 calories of Red Kidney Beans have 5.8 times more Calcium, 5.1 times more Copper, 1.3 times more Iron, 5.8 times more Magnesium, 6.9 times more Phosphorus and 8.8 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 2.3 times more Selenium, 37.8 times more Sodium and 1.8 times more Zinc than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 16.9 times more Omega 3, 16.3 times more Fiber and 6.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 14.2 times more Saturated Fat and 17.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 6 in 300 calories.