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

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES: 76.7g
• 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, TOOTIE FRUITIES or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.46g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	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	50.7% 66g	42% 54.6g	130g per day for Men 19-50 years
Sugars	48% 34.8g	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	4.44% 1.7g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	38% 344μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	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	91% 1.2mg	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	120% 480μg	87.7% 351μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	150% 3.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.4mg	4.45% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 96IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.051% 0.008mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.064% 0.077μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	5.46% 0.049mg	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	270% 21.6mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	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	8.55% 60mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	2.35% 79.8mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	23% 348mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.052% 1.9g	0.28% 10.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have more Vitamin A, 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 6.4 times more Vitamin B3, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 3.6 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, TOOTIE FRUITIES 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, TOOTIE FRUITIES vs Red Kidney Beans:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 3.3 times more Calcium, 3.6 times more Iron, 2.7 times more Selenium, 32.5 times more Sodium and 3.6 times more Zinc than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 12.7 times more Copper, 6.7 times more Magnesium, 6 times more Phosphorus and 15.2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES lack sufficient amounts of Copper, Magnesium and Potassium
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 1.2 times more Carbohydrate and 18.6 times more Sugars than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 14.3 times more Omega 3, 8 times more Fiber and 5.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 3 and Fiber
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.