Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins: 77.3g

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, Low Fat 100% Natural Granola with Raisins?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	6.62% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.77mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	48% 62.3g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	27.4% 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	19.5% 7.42g	38g per day for Men 19-50 years
Protein	36% 20g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.086% 0.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	14.8% 0.19mg	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	5.6% 22.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.93% 0.046μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	0.34% 0.31mg	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	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	7.4% 74mg	5.03% 50.3mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	22.8% 0.2mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	18.4% 77.3mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	52.2% 1.2mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	24.3% 13.4μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.071% 2.63g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, QUAKER, Low Fat 100% Natural Granola With Raisins Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 300 calories of Red Kidney Beans have 1.9 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 15.6 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin B9
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 300 calories of Red Kidney Beans have 1.5 times more Calcium, 3 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 3.6 times more Potassium and 2 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 4.7 times more Selenium and 16.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Manganese per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 3 times more Omega 3, 1.8 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 10.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide inadequate amounts of Omega 6 in 300 calories.