Comparing Nutrients in 300 calories Canned Kidney BeansVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 300 calories

Canned Kidney Beans

357g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

79.2g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 4.5 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

11%

78%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

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

4%3.86g

2.14 gvs3.86 g

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

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1.57%0.5g

Saturated Fat

2.18%0.7g

0.5 gvs0.7 g

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

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18.3%0.29g

Omega 3

3.46%0.055g

0.29 gvs0.055 g

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

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2.23%0.38g

Omega 6

6.9%1.17g

0.38 gvs1.17 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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40%51.8g

Carbohydrate

47.5%62g

51.8 gvs62 g

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

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9.1%6.6g

Sugars

18.2%13g

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

6.6 gvs13 g

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

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0%0g

Fructose

≤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 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%6.6g

Sucrose

6.6 gvsNA g

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

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40.4%15.4g

Fiber

18%6.9g

15.4 gvs6.9 g

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

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33.3%18.6g

Protein

16%8.9g

18.6 gvs8.9 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Vitamin A

31%280μg

RAE, retinol activity equivalents

NA μgvs280 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

49.5%0.59mg

Thiamine

0.41 mgvs0.59 mg

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

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14%0.18mg

Vitamin B2

51%0.66mg

Riboflavin

0.18 mgvs0.66 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

9.17%1.47mg

Vitamin B3

47%7.53mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs7.53 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

Pantothenic acid

0.49 mgvsNA 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

53.6%0.7mg

Pyridoxine

0.26 mgvs0.7 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

144%575μg

Folates and Folic Acid

129 μgvs575 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 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

10.6%9.5mg

Ascorbic acid

4.3 mgvs9.5 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 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

17%2.56mg

Tocopherols and Tocotrienols

0.071 mgvs2.56 mg

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

Find Legumes rich in Vitamin E

12.2%14.6μg

Vitamin K

1.06%1.27μg

Phytomenadione or phylloquinone

14.6 μgvs1.27 μg

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

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Minerals

Canned Kidney Beansvs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

12%121mg

Calcium

16.6%166mg

121 mgvs166 mg

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

Find Legumes rich in Calcium

53.6%0.48mg

Copper

40.4%0.36mg

0.48 mgvs0.36 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 .

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52.2%4.18mg

Iron

292%23.4mg

4.18 mgvs23.4 mg

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

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23%96mg

Magnesium

21.5%90mg

96 mgvs90 mg

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

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26%0.6mg

Manganese

0.6 mgvsNA 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 .

Find Legumes rich in Molybdenum

46%321mg

Phosphorus

41.7%292mg

321 mgvs292 mg

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

Find Legumes rich in Phosphorus

25%846mg

Potassium

8.36%284mg

846 mgvs284 mg

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

Find Legumes rich in Potassium

5.84%3.2μg

Selenium

9.07%5μg

3.2 μgvs5 μg

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

Find Legumes rich in Selenium

70.5%1057mg

Sodium

18%272mg

1057 mgvs272 mg

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

Find Legumes rich in Sodium

15%1.64mg

Zinc

51.4%5.65mg

1.64 mgvs5.65 mg

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

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7.53%279g

Water

0.059%2.18g

279 gvs2.18 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

Canned All Types Kidney Beans have 11.6 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 5.1 times more Vitamin B3, 2.6 times more Vitamin B6, 4.5 times more Vitamin B9, 2.2 times more Vitamin C and 35.9 times more Vitamin E than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

Canned All Types Kidney Beans have 1.3 times more Copper, 3 times more Potassium, 3.9 times more Sodium and 128 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 1.4 times more Calcium, 5.6 times more Iron, 1.6 times more Selenium and 3.4 times more Zinc than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 5.3 times more Omega 3, 2.2 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 1.8 times more Fat, 3.1 times more Omega 6 and 2 times more Sugars than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS California Red Kidney BeansCanned Kidney BeansVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: