Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice VS Red Kidney Beans

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice: 86.7g
• Red Kidney Beans: 89g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	42% 54.6g	130g per day for Men 19-50 years
Sugars	9.35% 6.8g	2.58% 1.87g	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	0.91% 0.35g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	44% 395μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.4% 1.1mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	27% 0.35mg	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	262% 1049μg	87.7% 351μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.5% 15.8mg	4.45% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.5% 105IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.61% 6.07mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	296% 23.6mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	4.95% 21mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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	15% 105mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	NA	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	53.4% 801mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	89.5% 9.84mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	0.28% 10.5g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Crispy Rice VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Red Kidney Beans:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have more Vitamin A, 1.8 times more Vitamin B1, 5.8 times more Vitamin B2, 7 times more Vitamin B3, 3.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 3.9 times more Vitamin C and more Vitamin D than Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice as well as Raw Red Kidney Beans have insufficient amounts of Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Red Kidney Beans:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 4 times more Iron, 75 times more Sodium and 4 times more Zinc than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 12.2 times more Calcium, 3 times more Copper, 5.9 times more Magnesium, 3.4 times more Phosphorus and 12.2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 1.4 times more Carbohydrate and 3.6 times more Sugars than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 39 times more Fiber and 3.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber