Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN: 91g
• Canned Red Kidney Beans with Liquids: 370g

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 4.1 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	6.37% 1.1g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 76g	42.3% 55g	130g per day for Men 19-50 years
Sugars	26% 18.7g	9.45% 6.85g	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	% 6.85g	g per day for Men 19-50 years
Fiber	36.5% 14g	42% 16g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.81% 7.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.2% 0.46mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.82% 0.24mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	22.8% 0.3mg	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	352% 1408μg	21.3% 85μg	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% 0mg	3.3% 2.96mg	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	4.05% 0.61mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.27μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	6.44% 64.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	60.5% 0.54mg	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	351% 28mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	47% 1.08mg	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	24% 169mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	6.37% 217mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	46% 688mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	7.8% 289g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN vs Canned Red Kidney Beans with Liquids:

• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 6.3 times more Vitamin B2, 10.1 times more Vitamin B3, 6.2 times more Vitamin B6 and 16.5 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2 times more Vitamin B5 and 55.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin B5 and Vitamin K
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN vs Canned Red Kidney Beans with Liquids:

• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 6.1 times more Iron, 2.5 times more Selenium and 6 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.7 times more Calcium, 5.1 times more Copper, 2 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus, 4.4 times more Potassium, 1.4 times more Sodium and 127.4 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 3.5 times more Omega 6, 1.4 times more Carbohydrate and 2.7 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 6 times more Omega 3 and 3.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide inadequate amounts of Omega 3
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6