Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES: 76.7g

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, TOOTIE FRUITIES?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	2.53% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	4.27% 0.73g	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	50.7% 66g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	48% 34.8g	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	4.44% 1.7g	38g per day for Men 19-50 years
Protein	36% 20g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 344μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	75% 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	91% 1.2mg	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	120% 480μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	0.051% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0.064% 0.077μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	7.4% 74mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	5.46% 0.049mg	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	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	4.4% 18.4mg	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	8.55% 60mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	2.35% 79.8mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	23% 348mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.052% 1.9g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES Nutrients Per 300 Kcal

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

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

• 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain more Vitamin A, 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 6.4 times more Vitamin B3, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 3.6 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, MALT-O-MEAL, TOOTIE FRUITIES 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, MALT-O-MEAL, TOOTIE FRUITIES:

• 300 calories of Red Kidney Beans have 12.7 times more Copper, 6.7 times more Magnesium, 6 times more Phosphorus and 15.2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 3.3 times more Calcium, 3.6 times more Iron, 2.7 times more Selenium, 32.5 times more Sodium and 3.6 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, TOOTIE FRUITIES lack sufficient amounts of Copper, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 14.3 times more Omega 3, 8 times more Fiber and 5.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 18.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 6 in 300 calories.