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

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 82g

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, QUAKER Puffed Wheat?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	3.87% 0.66g	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	48% 62.6g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	1.55% 1.12g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	36% 20g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	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	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	27% 4.33mg	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	8.2% 0.11mg	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	31.6% 126μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.3% 0.34μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	1.37% 1.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	7.4% 74mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	41.3% 0.37mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	26% 109mg	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	38.8% 271mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	8.78% 298mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.082% 3.02g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Red Kidney Beans have 3.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.7 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, 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, QUAKER Puffed Wheat:

• 300 calories of Red Kidney Beans have 3.8 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 1.3 times more Phosphorus and 4.1 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 35.4 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 9.7 times more Omega 3, 1.8 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide inadequate amounts of Omega 6 in 300 calories.