Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals ready-to-eat, QUAKER, CAP

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, QUAKER, CAP: 74.6g

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, QUAKER, CAP?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	4.35% 4.22g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	7.26% 2.32g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	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	49% 63.5g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	45% 32.7g	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	4.9% 1.87g	38g per day for Men 19-50 years
Protein	36% 20g	5.88% 3.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	96% 15.3mg	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	122% 1.6mg	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	301% 1205μg	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	0.083% 0.075mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	7.4% 74mg	0.82% 8.2mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	NA	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	9.6% 40.3mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	4.06% 138mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	35.8% 537mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.05% 1.85g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, QUAKER, CAP Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals ready-to-eat, QUAKER, CAP?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals ready-to-eat, QUAKER, CAP:

• 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 2.2 times more Vitamin B1, 7 times more Vitamin B2, 8.2 times more Vitamin B3, 4.5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cereals ready-to-eat, QUAKER, CAP:

• 300 calories of Red Kidney Beans have 9 times more Calcium, 3 times more Magnesium, 2.9 times more Phosphorus and 8.8 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 2.5 times more Iron, 50.2 times more Sodium and 4.6 times more Zinc than Raw Red Kidney Beans.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 7.3 times more Fiber and 6.1 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 17 times more Saturated Fat and 17.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Fiber and Protein