Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, dry VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Cereals, whole wheat hot natural cereal, dry: 87.7g
• Canned Red Kidney Beans with Liquids: 370g

Cereals, whole wheat hot natural cereal, dry have 4.2 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, whole wheat hot natural cereal, dry or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	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	1.8% 1.75g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	4.1% 0.066g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	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	50.7% 66g	42.3% 55g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	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	22% 8.33g	42% 16g	38g per day for Men 19-50 years
Protein	17.5% 9.82g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.2% 0.35mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	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	17% 68.4μg	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	7.66% 1.15mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3.5% 35mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	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	37% 2.97mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	47.5% 332mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.75mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	7.8% 289g	3700g per day for Men 19-50 years

Cereals, Whole Wheat Hot Natural Cereal, Dry VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, dry or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Cereals, whole wheat hot natural cereal, dry vs Canned Red Kidney Beans with Liquids:

• 300 calories of Cereals, whole wheat hot natural cereal, dry have 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 15.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 7.2 times more Vitamin K than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin K
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Cereals, whole wheat hot natural cereal, dry as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, dry vs Canned Red Kidney Beans with Liquids:

• 300 calories of Cereals, whole wheat hot natural cereal, dry have 2.6 times more Manganese and 15.2 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.1 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 2.8 times more Potassium, 540.4 times more Sodium and 33.2 times more Water than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, whole wheat hot natural cereal, dry have 1.2 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.9 times more Omega 3, 18.6 times more Sugars, 1.9 times more Fiber and 2 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, dry provide inadequate amounts of Omega 3
• Both Cereals, whole wheat hot natural cereal, dry as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.