Comparing Nutrients in 300 calories Cereals, farina, enriched, cooked with water, with salt VS California Red Kidney Beans

Weight per 300 calories

• Cereals, farina, enriched, cooked with water, with salt: 566g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 6.2 times more energy per unit of mass than Cereals, farina, enriched, cooked with water, with salt, which is high in comparison to other foods. Cereals, farina, enriched, cooked with water, with salt having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, farina, enriched, cooked with water, with salt or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	2.48% 0.04g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 62g	42% 54.4g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	12% 4.53g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	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	59.4% 0.71mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.45mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.8% 0.54mg	27.8% 0.36mg	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	109% 436μg	89.5% 358μg	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	4.55% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	55% 549mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	7.17% 287μg	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	377% 30mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	9.43% 39.6mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	39.5% 0.91mg	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	30% 209mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	3.83% 130mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	47.5% 713mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	13.2% 490g	0.29% 10.7g	3700g per day for Men 19-50 years

Cereals, Farina, Enriched, Cooked With Water, With Salt VS California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, farina, enriched, cooked with water, with salt or California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Cereals, farina, enriched, cooked with water, with salt vs California Red Kidney Beans:

• 300 calories of Cereals, farina, enriched, cooked with water, with salt have 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 4.5 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than California Red Kidney Beans.
• Both Cereals, farina, enriched, cooked with water, with salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cereals, farina, enriched, cooked with water, with salt vs California Red Kidney Beans:

• 300 calories of Cereals, farina, enriched, cooked with water, with salt have 3.1 times more Calcium, 3.5 times more Iron, 1.2 times more Manganese, 5.8 times more Selenium, 71.3 times more Sodium and 45.9 times more Water than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 4.3 times more Copper, 3.7 times more Magnesium, 1.8 times more Phosphorus, 10.4 times more Potassium and 1.8 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• 300 calories of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Potassium
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw California Red Kidney Beans contain 5 times more Fiber and 2.2 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cereals, farina, enriched, cooked with water, with salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.