Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals ready-to-eat, rice, puffed, fortified

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals ready-to-eat, rice, puffed, fortified: 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, rice, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.3% 0.097g	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	51.5% 67g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	NA	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	3.34% 1.27g	38g per day for Men 19-50 years
Protein	36% 20g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, rice, puffed, fortified	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	162% 1.94mg	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	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	4.78% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	4.3% 0.056mg	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	3.54% 14μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	NA	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, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	7.4% 74mg	0.45% 4.48mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	0.35% 14μg	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	296% 23.7mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	4.44% 18.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	48.7% 1.1mg	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	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	2.5% 84.3mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	14.2% 7.84μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.15% 2.24mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.061% 2.24g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, Rice, Puffed, Fortified Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals ready-to-eat, rice, puffed, fortified:

• 300 calories of Red Kidney Beans have 2.9 times more Vitamin B5, 6.3 times more Vitamin B6 and 24.7 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 3.6 times more Vitamin B1, 7 times more Vitamin B2 and 14 times more Vitamin B3 than Raw Red Kidney Beans.
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cereals ready-to-eat, rice, puffed, fortified:

• 300 calories of Red Kidney Beans have 16.5 times more Calcium, 4.9 times more Copper, 6.6 times more Magnesium, 4.9 times more Phosphorus, 14.3 times more Potassium and 3.2 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 4 times more Iron and 2.8 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, rice, puffed, fortified 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, rice, puffed, fortified lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Fluoride in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 10.7 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Red Kidney Beans and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified provide inadequate amounts of Fiber