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

Weight per 300 calories

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	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% 57g	42% 54.6g	130g per day for Men 19-50 years
Sugars	1.87% 1.35g	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	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	24.7% 14g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.47% 0.11mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.8% 0.83mg	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	11.5% 46μg	87.7% 351μg	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	4.45% 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	5.2% 0.78mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.24% 82.4mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	72.4% 0.65mg	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	43.7% 3.5mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	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	46.3% 324mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.84g	0.28% 10.5g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, UNCLE SAM CEREAL VS Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.2 times more Vitamin B3 and 2.3 times more Vitamin B6 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B5 and 7.6 times more Vitamin B9 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 1.5 times more Magnesium, 3.2 times more Manganese, 26.9 times more Selenium, 16.7 times more Sodium and 1.4 times more Zinc than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.7 times more Iron and 3.1 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Red Kidney Beans contain similar levels of Calcium, Copper 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, UNCLE SAM CEREAL have 10.7 times more Fat, 11.7 times more Omega 3, 7.2 times more Omega 6 and 1.3 times more Fiber than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.4 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6