Comparing Nutrients in 300 calories Cereals, CREAM OF RICE, dry VS Boiled California Red Kidney Beans

Weight per 300 calories

• Cereals, CREAM OF RICE, dry: 81g
• Boiled California Red Kidney Beans: 242g

Cereals, CREAM OF RICE, dry have 3 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Cereals, CREAM OF RICE, dry or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	0.34% 0.24g	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	1.5% 0.57g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	9.12% 5.1g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	19.4% 0.25mg	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	5.88% 23.5μg	44.8% 179μg	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	0% 0mg	3.23% 2.9mg	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	0.59% 0.089mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.081μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.41% 4.05mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	288% 23mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	4.44% 18.6mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	33.5% 0.77mg	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	14.4% 101mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.86mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	4.38% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, CREAM OF RICE, dry vs Boiled California Red Kidney Beans:

• Cereals, CREAM OF RICE, dry have 1.3 times more Vitamin B1 and 4.6 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B2, 1.6 times more Vitamin B6, 7.6 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
• Both Cereals, CREAM OF RICE, dry as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals, CREAM OF RICE, dry vs Boiled California Red Kidney Beans:

• Cereals, CREAM OF RICE, dry have 3.2 times more Iron and 5.3 times more Selenium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 39.4 times more Calcium, 3.5 times more Copper, 6.2 times more Magnesium, 3.3 times more Phosphorus, 8.7 times more Potassium, 2.3 times more Zinc and 19 times more Water than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Boiled California Red Kidney Beans have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, CREAM OF RICE, dry have 1.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4 times more Omega 3, 39.6 times more Fiber and 4.3 times more Protein than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Boiled California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Cereals, CREAM OF RICE, dry as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.