Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Boiled California Red Kidney Beans

Weight per 300 calories

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 83g
• Boiled California Red Kidney Beans: 242g

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 2.9 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.17% 0.051g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	10% 7.36g	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	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	28.4% 11g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	16.7% 9.32g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Boiled 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	45% 0.54mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.67% 0.1mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.8% 7.16mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	19.4% 0.25mg	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	71.7% 287μg	44.8% 179μg	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	0.092% 0.083mg	3.23% 2.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.43% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.66% 26.6mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	77.7% 0.7mg	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	291% 23.3mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	33.5% 0.77mg	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	55.4% 388mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	9.78% 332mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	25.8% 386mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.72mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.079% 2.9g	4.38% 162g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GRAPE-NUTS Cereal VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Boiled California Red Kidney Beans:

• 300 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.7 times more Vitamin B1, 5.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.5 times more Vitamin B2 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Boiled California Red Kidney Beans:

• 300 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 3.2 times more Iron, 3.5 times more Manganese, 2.6 times more Selenium and 39.9 times more Sodium than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 6 times more Calcium, 2.5 times more Copper and 3 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Boiled California Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal lack sufficient amounts of Calcium
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 2.1 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.