Comparing Nutrients in 300 calories Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Canned Kidney Beans

Weight per 300 calories

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 80.6g
• Canned Kidney Beans: 357g

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 4.4 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, GENERAL MILLS, CHEERIOS or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.32g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	3.43% 0.055g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	40% 51.8g	130g per day for Men 19-50 years
Sugars	5% 3.63g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	21.4% 8.15g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	18% 10g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	88.7% 798μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.4% 1.05mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	20.3% 0.26mg	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	144% 576μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	227% 5.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17.3mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	19.2% 115IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	28.8% 288mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	53.6% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	291% 23.3mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	26% 0.6mg	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	41% 288mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	36.5% 20μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.082% 3.03g	7.53% 279g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, GENERAL MILLS, CHEERIOS VS Canned Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, GENERAL MILLS, CHEERIOS or Canned Kidney Beans?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Canned Kidney Beans:

• 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 2.5 times more Vitamin B1, 9.8 times more Vitamin B3, 5.5 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12, 4 times more Vitamin C and more Vitamin D than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 2.3 times more Vitamin B2 and 9.1 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Canned Kidney Beans:

• 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 2.4 times more Calcium, 5.6 times more Iron, 4.8 times more Manganese, 6.2 times more Selenium and 6.6 times more Zinc than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 1.5 times more Copper, 1.7 times more Potassium, 2.6 times more Sodium and 91.9 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Canned Kidney Beans contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 4.7 times more Omega 6 than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 5.3 times more Omega 3, 1.8 times more Sugars, 1.9 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Canned Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS provide inadequate amounts of Omega 3
• 300 calories of Canned Kidney Beans provide inadequate amounts of Omega 6