Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch: 72.6g

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, POST SELECTS Maple Pecan Crunch?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	10.3% 1.75g	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	43.2% 56.2g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	22.5% 16.3g	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	14% 5.38g	38g per day for Men 19-50 years
Protein	36% 20g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.8% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	42.4% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	43.6% 6.97mg	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	56% 0.73mg	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	35% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	87.8% 2.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	0.081% 0.073mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.32% 56IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	7.4% 74mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	24.2% 0.22mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	14.7% 61.7mg	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	27% 188mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.059% 2.18g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, POST SELECTS Maple Pecan Crunch Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 300 calories of Red Kidney Beans have 2.5 times more Vitamin B9 than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 300 kcal of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain more Vitamin A, 3 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch provide similar amounts of Vitamin B1 per 300 calories.
• 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, POST SELECTS Maple Pecan Crunch 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, POST SELECTS Maple Pecan Crunch:

• 300 calories of Red Kidney Beans have 2.6 times more Calcium, 2.9 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus and 6.1 times more Potassium than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 300 kcal of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 8.2 times more Selenium and 16.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Maple Pecan 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 SELECTS Maple Pecan Crunch lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 2.4 times more Omega 3, 2.5 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 300 kcal of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 6.7 times more Fat, 8.6 times more Omega 6 and 8.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6