Comparing Nutrients in 300 calories Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Boiled Kidney Beans

Weight per 300 calories

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt: 405g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 1.7 times more energy per unit of mass than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt, which is average in comparison to other foods. Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt having average energy density.

Which food has more nutrients per 300 calories - Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	4.55% 0.77g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.7g	41.4% 54g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	1.04% 0.76g	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	% 0.41g	NA	g per day for Men 19-50 years
Fiber	11.7% 4.46g	39.8% 15g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.78mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.73% 0.11mg	22% 0.28mg	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	27.4% 109μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.15% 2.83mg	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	0.27% 0.041mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	26% 259mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	56.7% 0.51mg	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	340% 27.2mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	5.8% 24.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	8.64% 0.2mg	44% 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	8.1% 56.8mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	61.4% 920mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	8.9% 329g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Boiled Kidney Beans:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.5 times more Vitamin B1, 4 times more Vitamin B2 and 5 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Boiled Kidney Beans:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 3.1 times more Calcium, 5.2 times more Iron, 389.6 times more Sodium and 2.1 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Copper, 4.1 times more Magnesium, 5.1 times more Manganese, 5.7 times more Phosphorus, 8.7 times more Potassium and 6.5 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Comparison of macro-nutrients per 300 calories:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 3 times more Omega 6 and 1.2 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 3.4 times more Fiber and 3.2 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.