Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 78g

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, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	4.75% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.95% 0.63g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	7.48% 1.27g	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	46% 60g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	27.5% 20g	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% 8.67g	38g per day for Men 19-50 years
Protein	36% 20g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.5% 365μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	50.8% 8.13mg	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	60% 0.78mg	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	40.6% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	101% 2.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	21.7% 19.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11% 65IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	7.4% 74mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	26% 0.23mg	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	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	16.6% 69.5mg	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	28.5% 199mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	7.08% 241mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.13% 4.84g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 300 calories of Red Kidney Beans have 2.2 times more Vitamin B9 than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 300 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 3.7 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B6, more Vitamin B12, 4.9 times more Vitamin C, more Vitamin D and 23.5 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 300 calories of Red Kidney Beans have 2.4 times more Calcium, 2.7 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus and 5 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 300 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 10.1 times more Selenium and 15.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Zinc per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 5.7 times more Omega 3, 1.6 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 300 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 6.3 times more Omega 6 and 10.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 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, POST GREAT GRAINS Cranberry Almond Crunch provide inadequate amounts of Omega 3