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

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES: 74.3g

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 ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Fruity 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	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.23% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.26% 0.74mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	51.5% 67g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	43.6% 31.6g	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	1.95% 0.74g	38g per day for Men 19-50 years
Protein	36% 20g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	90% 809μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	157% 2.03mg	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	92% 368μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	213% 5.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	0.83% 0.74mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	6.3% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0.12% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	7.4% 74mg	0.22% 2.23mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	10.6% 0.095mg	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	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	20.4% 0.47mg	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	7.1% 49.8mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	1.66% 56.4mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	31% 468mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.024% 0.89g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, MALT-O-MEAL, Fruity 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, Fruity DYNO-BITES?

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

• 300 calories of Red Kidney Beans have 1.6 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain more Vitamin A, 2 times more Vitamin B1, 9.7 times more Vitamin B2, 10.5 times more Vitamin B3, 5.8 times more Vitamin B6, more Vitamin B12, more Vitamin D and 5 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 300 calories of Red Kidney Beans have 33.2 times more Calcium, 6.5 times more Copper, 11 times more Magnesium, 2.1 times more Manganese, 7.3 times more Phosphorus and 21.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 2.3 times more Selenium, 43.8 times more Sodium and 1.8 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Iron per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 85.8 times more Omega 3, 18.2 times more Fiber and 6.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 16.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity 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, Fruity DYNO-BITES provide inadequate amounts of Omega 6 in 300 calories.