Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP: 74g

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, SWEET CRUNCH/QUISP?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	3.6% 0.61g	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	44% 32g	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	4.47% 1.7g	38g per day for Men 19-50 years
Protein	36% 20g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.72% 15.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	94% 15mg	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	116% 1.5mg	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	287% 1149μg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0.12% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	7.4% 74mg	0.67% 6.65mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	5.67% 0.051mg	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	169% 13.6mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	9.68% 40.6mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	10.5% 0.24mg	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	17.7% 124mg	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	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.04% 1.48g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, QUAKER, SWEET CRUNCH/QUISP Nutrients Per 300 Kcal

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

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

• 300 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 2.1 times more Vitamin B1, 6.7 times more Vitamin B2, 8 times more Vitamin B3, 4.3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 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, SWEET CRUNCH/QUISP:

• 300 calories of Red Kidney Beans have 11.1 times more Calcium, 12.2 times more Copper, 3 times more Magnesium, 4.1 times more Manganese, 2.9 times more Phosphorus and 8.8 times more Potassium than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 2.3 times more Iron, 1.7 times more Selenium, 51.2 times more Sodium and 4.5 times more Zinc than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium, Copper and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 18.8 times more Omega 3, 8 times more Fiber and 6 times more Protein than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 23.9 times more Saturated Fat and 17.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 6 in 300 calories.