Comparing Nutrients in 300 calories Cereals ready-to-eat, RALSTON TASTEEOS VS Red Kidney Beans

Weight per 300 calories

• Cereals ready-to-eat, RALSTON TASTEEOS: 76g
• 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, RALSTON TASTEEOS or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.07g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	7.68% 1.3g	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	44.4% 57.7g	42% 54.6g	130g per day for Men 19-50 years
Sugars	3.74% 2.7g	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	21.4% 8.13g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	14.5% 8.13g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	90% 813μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.7% 1.15mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.8% 13.6mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.97% 0.3mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	136% 542μg	87.7% 351μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	170% 4.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	4.45% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	36.2% 217IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.18% 0.33mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.99μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Red Kidney Beans	Recommended Dietary Allowance
Calcium	27% 271mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	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	305% 24.4mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	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	58% 407mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	29% 434mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.28% 10.5g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, RALSTON TASTEEOS VS Red Kidney Beans Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, RALSTON TASTEEOS vs Red Kidney Beans:

• 300 calories of Cereals ready-to-eat, RALSTON TASTEEOS have more Vitamin A, 1.9 times more Vitamin B1, 6 times more Vitamin B2, 7.2 times more Vitamin B3, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, 4.1 times more Vitamin C and more Vitamin D than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 2.3 times more Vitamin B5 than Cereals ready-to-eat, RALSTON TASTEEOS.
• 300 calories of Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin B5
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON TASTEEOS 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, RALSTON TASTEEOS vs Red Kidney Beans:

• 300 calories of Cereals ready-to-eat, RALSTON TASTEEOS have 3.7 times more Calcium, 4.1 times more Iron, 2.1 times more Manganese, 12.5 times more Selenium, 40.6 times more Sodium and 4.1 times more Zinc than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.9 times more Copper and 2.6 times more Potassium than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Red Kidney Beans contain similar levels of Magnesium and Phosphorus per 300 calories.
• 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, RALSTON TASTEEOS have 6.4 times more Omega 6 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 7 times more Omega 3, 1.7 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, RALSTON TASTEEOS provide inadequate amounts of Omega 3
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6