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

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• 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 - Royal Red Kidney Beans or Cereals ready-to-eat, rice, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Royal 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	0.42% 0.41g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	51.5% 67g	130g per day for Men 19-50 years
Sugars	NA	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	59.8% 22.7g	3.34% 1.27g	38g per day for Men 19-50 years
Protein	41.2% 23g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Royal 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	29.6% 0.36mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	4.78% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.6% 358μg	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	4.56% 4.1mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	12% 119mg	0.45% 4.48mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	99% 7.93mg	296% 23.7mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	4.44% 18.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	53% 370mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	2.5% 84.3mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	14.2% 7.84μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.15% 2.24mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.061% 2.24g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Royal Red Kidney Beans have 3 times more Vitamin B5, 6.5 times more Vitamin B6 and 25.3 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 5.5 times more Vitamin B1, 6.1 times more Vitamin B2 and 13.7 times more Vitamin B3 than Raw Royal 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 Royal 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 Royal Red Kidney Beans vs Cereals ready-to-eat, rice, puffed, fortified:

• 300 calories of Royal Red Kidney Beans have 26.7 times more Calcium, 7.2 times more Copper, 6.7 times more Magnesium, 5.1 times more Phosphorus, 14.6 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 3 times more Iron and 2.7 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, rice, puffed, fortified contain similar levels of Manganese per 300 calories.
• 300 calories of Royal 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

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have 17.9 times more Fiber and 4.9 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 1.3 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified provide inadequate amounts of Fiber