Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS California Red Kidney Beans

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps: 80.6g
• California Red Kidney Beans: 91g

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, Toasted Multigrain Crisps or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.25% 4.12g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	4.33% 0.069g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	9.27% 1.58g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	42% 54.4g	130g per day for Men 19-50 years
Sugars	18% 13g	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	21.6% 8.23g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	18% 10g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	32% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.2% 0.72mg	27.8% 0.36mg	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	149% 594μg	89.5% 358μg	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	10.3% 9.27mg	4.55% 4.1mg	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	16.7% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	111% 1mg	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	301% 24mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	32.3% 135mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	39.5% 0.91mg	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	59.7% 418mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.65μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.29% 10.7g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Toasted Multigrain Crisps VS California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps or California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs California Red Kidney Beans:

• 300 calories of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have more Vitamin A, 1.2 times more Vitamin B1, 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.3 times more Vitamin C than California Red Kidney Beans.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and California Red Kidney Beans provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs California Red Kidney Beans:

• 300 calories of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 2.8 times more Iron, 3.4 times more Manganese, 1.9 times more Selenium, 29.4 times more Sodium and 2.7 times more Zinc than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 3.9 times more Copper and 3.8 times more Potassium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and California Red Kidney Beans contain similar levels of Calcium, Magnesium and Phosphorus per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 32.1 times more Omega 6 than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 2.8 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 in 300 calories.