Comparing Nutrients in 300 calories Rice and Wheat cereal bar VS California Red Kidney Beans

Weight per 300 calories

• Rice and Wheat cereal bar: 73.3g
• California Red Kidney Beans: 91g

Rice and Wheat cereal bar has 1.2 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Discover which food has more nutrients per 300 calories - Rice and Wheat cereal bar or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rice and Wheat cereal bar	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	3.76% 0.06g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	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	41% 53.3g	42% 54.4g	130g per day for Men 19-50 years
Sugars	32% 23.3g	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	3.47% 1.32g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	12% 6.67g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	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	41.7% 0.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	2.75% 11μg	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	0% 0mg	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	14.4% 2.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.73% 0.88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	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	23.5% 1.88mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	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	14.3% 100mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	0.29% 10.7g	3700g per day for Men 19-50 years

Rice And Wheat Cereal Bar VS California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice and Wheat cereal bar or California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Rice and Wheat cereal bar vs California Red Kidney Beans:

• 300 calories of Rice and Wheat cereal bar have 2.8 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 15.1 times more Vitamin B5 and 32.6 times more Vitamin B9 than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and California Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Rice and Wheat cereal bar have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Rice and Wheat cereal bar as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Rice and Wheat cereal bar vs California Red Kidney Beans:

• 300 calories of Rice and Wheat cereal bar have 6.3 times more Selenium and 31.4 times more Sodium than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 7.8 times more Calcium, 7.4 times more Copper, 4.5 times more Iron, 4.3 times more Magnesium, 3.7 times more Phosphorus, 12.9 times more Potassium and 1.8 times more Zinc than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and California Red Kidney Beans contain similar levels of Manganese per 300 calories.
• 300 calories of Rice and Wheat cereal bar lack sufficient amounts of Calcium and Potassium
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rice and Wheat cereal bar have 29.3 times more Fat and 29.4 times more Omega 6 than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 17.1 times more Fiber and 3.3 times more Protein than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Rice and Wheat cereal bar provide inadequate amounts of Fiber
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Rice and Wheat cereal bar as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 in 300 calories.