Comparing Nutrients in 300 calories California Red Kidney BeansVS Cereals ready-to-eat, ALPEN

Weight per 300 calories

California Red Kidney Beans

91g

Cereals ready-to-eat, ALPEN

85.2g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Cereals ready-to-eat, ALPEN?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Cereals ready-to-eat, ALPEN

12%

80%

300 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Cereals ready-to-eat, ALPEN

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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0.23%0.23g

Fat

2.9%2.8g

0.23 gvs2.8 g

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

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0.1%0.033g

Saturated Fat

1.32%0.42g

0.033 gvs0.42 g

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

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4.77%0.076g

Omega 3

2.34%0.038g

0.076 gvs0.038 g

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

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0.29%0.049g

Omega 6

4.4%0.75g

0.049 gvs0.75 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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42%54.4g

Carbohydrate

49.6%64.5g

54.4 gvs64.5 g

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

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Sugars

23.5%17g

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

NA gvs17 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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59.6%22.6g

Fiber

20.4%7.76g

22.6 gvs7.76 g

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

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39.6%22g

Protein

17%9.55g

22 gvs9.55 g

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

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Vitamins

California Red Kidney Beansvs Cereals ready-to-eat, ALPEN

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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40%0.48mg

Vitamin B1

28.4%0.34mg

Thiamine

0.48 mgvs0.34 mg

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

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15.3%0.2mg

Vitamin B2

26.2%0.34mg

Riboflavin

0.2 mgvs0.34 mg

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

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11.7%1.87mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs1.8 mg

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

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14%0.71mg

Vitamin B5

Pantothenic acid

0.71 mgvsNA mg

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

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27.8%0.36mg

Vitamin B6

18.4%0.24mg

Pyridoxine

0.36 mgvs0.24 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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89.5%358μg

Vitamin B9

6.4%25.6μg

Folates and Folic Acid

358 μgvs25.6 μg

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

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0%0μg

Vitamin B12

4.26%0.1μg

Cobalamin

0 μgvs0.1 μg

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

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4.55%4.1mg

Vitamin C

8.24%7.4mg

Ascorbic acid

4.1 mgvs7.4 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 .

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Vitamin E

2.9%0.43mg

Tocopherols and Tocotrienols

NA mgvs0.43 mg

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

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Vitamin K

1.78%2.13μg

Phytomenadione or phylloquinone

NA μgvs2.13 μg

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

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Minerals

California Red Kidney Beansvs Cereals ready-to-eat, ALPEN

17.7%177mg

Calcium

12.5%125mg

177 mgvs125 mg

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

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111%1mg

Copper

28.4%0.26mg

1 mgvs0.26 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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106%8.5mg

Iron

32%2.56mg

8.5 mgvs2.56 mg

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

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34.6%145mg

Magnesium

19%80mg

145 mgvs80 mg

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

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39.5%0.91mg

Manganese

0.91 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 .

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52.6%368mg

Phosphorus

45%316mg

368 mgvs316 mg

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

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40%1355mg

Potassium

10.5%356mg

1355 mgvs356 mg

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

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5.3%2.9μg

Selenium

27%14.7μg

2.9 μgvs14.7 μg

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

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0.67%10mg

Sodium

1.53%23mg

10 mgvs23 mg

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

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21%2.3mg

Zinc

23.2%2.56mg

2.3 mgvs2.56 mg

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

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0.29%10.7g

Water

0.17%6.3g

10.7 gvs6.3 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 California Red Kidney Beans vs Cereals ready-to-eat, ALPEN:

Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 1.5 times more Vitamin B6 and 14 times more Vitamin B9 than Cereals ready-to-eat, ALPEN.
While Cereals ready-to-eat, ALPEN contain 1.7 times more Vitamin B2, more Vitamin B12 and 1.8 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cereals ready-to-eat, ALPEN have similar amounts of Vitamin B3 per 300 kcal.
Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cereals ready-to-eat, ALPEN:

Raw California Red Kidney Beans have 1.4 times more Calcium, 3.9 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium and 3.8 times more Potassium than Cereals ready-to-eat, ALPEN.
While Cereals ready-to-eat, ALPEN contain 5.1 times more Selenium than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cereals ready-to-eat, ALPEN have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw California Red Kidney Beans have 2 times more Omega 3, 2.9 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, ALPEN.
While Cereals ready-to-eat, ALPEN contain 15.3 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cereals ready-to-eat, ALPEN have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansCereals ready-to-eat, ALPENVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Cereals ready-to-eat, FAMILIACereals ready-to-eat, ALPENVS Cereals ready-to-eat, FAMILIA

Compare Foods

Comparing Nutrients in 300 calories California Red Kidney BeansVS Cereals ready-to-eat, ALPEN

Weight per 300 calories

Which food has more nutrients per 300 calories - California Red Kidney Beans or Cereals ready-to-eat, ALPEN?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: