Comparing Nutrients in 300 calories HEALTH VALLEY, FIBER 7 Flakes VS California Red Kidney Beans

Weight per 300 calories

• HEALTH VALLEY, FIBER 7 Flakes: 85g
• 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 - HEALTH VALLEY, FIBER 7 Flakes or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	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	51% 66.4g	42% 54.4g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	31.5% 12g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	30% 120μg	89.5% 358μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	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	5.6% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.56% 1.87μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.03% 60.3mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	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	27% 2.16mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	39.7% 278mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.29% 10.7g	3700g per day for Men 19-50 years

HEALTH VALLEY, FIBER 7 Flakes VS California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - HEALTH VALLEY, FIBER 7 Flakes or California Red Kidney Beans?

Lets compare vitamin content per 300 calories of HEALTH VALLEY, FIBER 7 Flakes vs California Red Kidney Beans:

• 300 calories of HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 2.6 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin B12 than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 3 times more Vitamin B9 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for HEALTH VALLEY, FIBER 7 Flakes vs California Red Kidney Beans:

• 300 calories of HEALTH VALLEY, FIBER 7 Flakes have 3 times more Manganese, 5.6 times more Selenium and 17 times more Sodium than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 2.9 times more Calcium, 2.5 times more Copper, 3.9 times more Iron, 1.3 times more Phosphorus and 3.3 times more Potassium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and California Red Kidney Beans contain similar levels of Magnesium and Zinc 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 HEALTH VALLEY, FIBER 7 Flakes have 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 1.9 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.