Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals ready-to-eat, RALSTON CRISP RICE

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, RALSTON CRISP RICE: 78.3g

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, RALSTON CRISP RICE?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.35% 0.23g	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	13% 9.5g	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	0.66% 0.48g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 8.07g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	1.44% 0.55g	38g per day for Men 19-50 years
Protein	36% 20g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	0% 0μg	99% 890μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	77.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	4.97% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	117% 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	119% 475μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	178% 4.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	56% 50.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	39.6% 237IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	0.31% 0.047mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	7.4% 74mg	0.39% 3.9mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	13% 0.12mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	37.5% 0.86mg	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	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	2.44% 83mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	28.5% 427mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	9.26% 1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.077% 2.84g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, RALSTON CRISP RICE Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 300 calories of Red Kidney Beans have 2.8 times more Vitamin B5 than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 300 kcal of Cereals ready-to-eat, RALSTON CRISP RICE contain more Vitamin A, 3 times more Vitamin B1, 5.3 times more Vitamin B2, 12.1 times more Vitamin B3, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 12.6 times more Vitamin C and more Vitamin D than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 300 calories of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 300 calories of Red Kidney Beans have 18.9 times more Calcium, 5.3 times more Copper, 6.8 times more Magnesium, 4.7 times more Phosphorus, 14.6 times more Potassium and 2.4 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 300 kcal of Cereals ready-to-eat, RALSTON CRISP RICE contain 4.3 times more Iron, 4.9 times more Selenium and 40 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have more Omega 3, 24.7 times more Fiber and 3.8 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 300 kcal of Cereals ready-to-eat, RALSTON CRISP RICE contain 5.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, RALSTON CRISP RICE offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 6 in 300 calories.