Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 85.5g

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, Shredded Wheat, original spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.85% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	6.2% 1.05g	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	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	1.06% 0.77g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	36% 20g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	9.2% 0.12mg	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	8.55% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	7.4% 74mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	31.7% 0.29mg	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	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	27% 114mg	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	47% 328mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	9.17% 5.04μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.069% 2.56g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, POST, Shredded Wheat, Original Spoon-size Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 300 calories of Red Kidney Beans have 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 3 times more Vitamin B6 and 10.3 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2.6 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B2
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 300 calories of Red Kidney Beans have 1.5 times more Calcium, 2.2 times more Copper, 2.8 times more Iron and 3.7 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.8 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 5.9 times more Omega 3, 1.3 times more Fiber and 2 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 5.2 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide inadequate amounts of Omega 3