Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREAL VS California Red Kidney Beans

Weight per 300 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 86.7g
• California Red Kidney Beans: 91g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	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	44% 57g	42% 54.4g	130g per day for Men 19-50 years
Sugars	1.87% 1.35g	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	0.25% 0.18g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	46.3% 17.6g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	24.7% 14g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	49% 0.59mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.47% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.8% 0.83mg	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	11.5% 46μg	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	2.3% 2.1mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.24% 82.4mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	72.4% 0.65mg	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	43.7% 3.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	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	46.3% 324mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.84g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs California Red Kidney Beans:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.2 times more Vitamin B1, 2.2 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 7.8 times more Vitamin B9 and 2 times more Vitamin C than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs California Red Kidney Beans:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.2 times more Magnesium, 3.4 times more Manganese, 26.3 times more Selenium, 17.9 times more Sodium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Calcium, 1.5 times more Copper, 2.4 times more Iron and 3.5 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw California Red Kidney Beans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 44.3 times more Fat, 48.8 times more Omega 3 and 29.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.