Comparing Nutrients in 300 calories Canned Kidney BeansVS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Weight per 300 calories

Canned Kidney Beans

357g

Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

536g

Canned Kidney Beans have 1.5 times more energy per 100g than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

12%

81%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.2%2.14g

Fat

2.3%2.25g

2.14 gvs2.25 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.57%0.5g

Saturated Fat

1.77%0.57g

0.5 gvs0.57 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.3%0.29g

Omega 3

3%0.048g

0.29 gvs0.048 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.23%0.38g

Omega 6

6.33%1.08g

0.38 gvs1.08 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40%51.8g

Carbohydrate

46%59.8g

51.8 gvs59.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.1%6.6g

Sugars

0.52%0.38g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.6 gvs0.38 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0%0g

≤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]

0 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0g

0 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.6g

Sucrose

%0.38g

6.6 gvs0.38 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.4%15.4g

Fiber

5.64%2.14g

15.4 gvs2.14 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

33.3%18.6g

Protein

15.8%8.84g

18.6 gvs8.84 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Kidney Beansvs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

34.5%0.41mg

Vitamin B1

24.6%0.29mg

Thiamine

0.41 mgvs0.29 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

9.07%0.12mg

Riboflavin

0.18 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.17%1.47mg

Vitamin B3

28%4.5mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs4.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

9.86%0.49mg

Vitamin B5

20.6%1.03mg

Pantothenic acid

0.49 mgvs1.03 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

20.3%0.26mg

Vitamin B6

13.6%0.18mg

Pyridoxine

0.26 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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32%129μg

Vitamin B9

35%139μg

Folates and Folic Acid

129 μgvs139 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

4.76%4.3mg

Vitamin C

0%0mg

Ascorbic acid

4.3 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.48%0.071mg

Vitamin E

1.07%0.16mg

Tocopherols and Tocotrienols

0.071 mgvs0.16 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.2%14.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.6 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

12%121mg

Calcium

67%670mg

121 mgvs670 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

53.6%0.48mg

Copper

25%0.23mg

0.48 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride

52.2%4.18mg

Iron

315%25mg

4.18 mgvs25 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23%96mg

Magnesium

10.2%43mg

96 mgvs43 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.6mg

Manganese

53%1.2mg

0.6 mgvs1.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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46%321mg

Phosphorus

20.7%145mg

321 mgvs145 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

25%846mg

Potassium

3.62%123mg

846 mgvs123 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

5.84%3.2μg

Selenium

3.2 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

70.5%1057mg

Sodium

1.43%21.4mg

1057 mgvs21.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

15%1.64mg

Zinc

12.7%1.4mg

1.64 mgvs1.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.53%279g

Water

12.5%463g

279 gvs463 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

Canned All Types Kidney Beans have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 3.1 times more Vitamin B3 and 2.1 times more Vitamin B5 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Vitamin B9 per 300 kcal.
Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

Canned All Types Kidney Beans have 2.1 times more Copper, 2.3 times more Magnesium, 2.2 times more Phosphorus, 6.9 times more Potassium and 49.3 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 5.5 times more Calcium, 6 times more Iron, 2 times more Manganese and 1.7 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 6.1 times more Omega 3, 17.6 times more Sugars, 7.2 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 2.8 times more Omega 6 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansCereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltVS California Red Kidney BeansCanned Kidney BeansVS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without saltCereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltVS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: