Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, KING VITAMAN VS Red Kidney Beans

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, KING VITAMAN: 78.7g
• 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, QUAKER, KING VITAMAN or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.57% 0.025g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5.03% 0.85g	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	50.8% 66g	42% 54.6g	130g per day for Men 19-50 years
Sugars	22% 16g	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	7.05% 2.68g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	9% 5.05g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	84.7% 762μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.2% 1mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.3% 1.12mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	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	263% 1050μg	87.7% 351μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.5mg	4.45% 4mg	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	24% 3.6mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.16μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.79% 7.87mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	7.96% 0.072mg	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	285% 23mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.6mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	28% 197mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.071% 2.64g	0.28% 10.5g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, KING VITAMAN VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, KING VITAMAN or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN vs Red Kidney Beans:

• 300 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN have more Vitamin A, 1.8 times more Vitamin B1, 5.9 times more Vitamin B2, 7.1 times more Vitamin B3, 3.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 7.9 times more Vitamin C and 19.2 times more Vitamin E than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.6 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, KING VITAMAN vs Red Kidney Beans:

• 300 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN have 3.8 times more Iron, 1.8 times more Selenium, 60.8 times more Sodium and 4 times more Zinc than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 9.4 times more Calcium, 8.7 times more Copper, 1.9 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus and 5.7 times more Potassium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• 300 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium
• 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, QUAKER, KING VITAMAN have 1.2 times more Carbohydrate and 8.5 times more Sugars than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 12.6 times more Omega 3, 5.1 times more Fiber and 4 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.