Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryVS Canned Kidney Beans

Weight per 300 calories

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

84.5g

Canned Kidney Beans

357g

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 4.2 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

13%

83%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryvs Canned Kidney Beans

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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1.23%1.2g

Fat

2.2%2.14g

1.2 gvs2.14 g

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

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0.67%0.21g

Saturated Fat

1.57%0.5g

0.21 gvs0.5 g

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

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1.95%0.031g

Omega 3

18.3%0.29g

0.031 gvs0.29 g

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

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2.94%0.5g

Omega 6

2.23%0.38g

0.5 gvs0.38 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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46.7%60.7g

Carbohydrate

40%51.8g

60.7 gvs51.8 g

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

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0.55%0.4g

Sugars

9.1%6.6g

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

0.4 gvs6.6 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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%0.33g

Sucrose

%6.6g

0.33 gvs6.6 g

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

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9.8%3.7g

Fiber

40.4%15.4g

3.7 gvs15.4 g

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

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17.5%9.8g

Protein

33.3%18.6g

9.8 gvs18.6 g

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

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Vitamins

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryvs Canned Kidney Beans

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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53.5%0.64mg

Vitamin B1

34.5%0.41mg

Thiamine

0.64 mgvs0.41 mg

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

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27%0.35mg

Vitamin B2

14%0.18mg

Riboflavin

0.35 mgvs0.18 mg

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

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44.8%7.16mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

7.16 mgvs1.47 mg

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

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10.5%0.52mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

0.52 mgvs0.49 mg

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

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5.85%0.076mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.076 mgvs0.26 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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Vitamin B9

32%129μg

Folates and Folic Acid

NA μgvs129 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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0%0mg

Vitamin C

4.76%4.3mg

Ascorbic acid

0 mgvs4.3 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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2.1%0.31mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

0.31 mgvs0.071 mg

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

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0%0μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

0 μgvs14.6 μg

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

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Minerals

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryvs Canned Kidney Beans

74.5%745mg

Calcium

12%121mg

745 mgvs121 mg

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

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19.3%0.17mg

Copper

53.6%0.48mg

0.17 mgvs0.48 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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338%27mg

Iron

52.2%4.18mg

27 mgvs4.18 mg

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

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9.26%39mg

Magnesium

23%96mg

39 mgvs96 mg

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

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50.2%1.16mg

Manganese

26%0.6mg

1.16 mgvs0.6 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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48%336mg

Phosphorus

46%321mg

336 mgvs321 mg

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

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3.98%135mg

Potassium

25%846mg

135 mgvs846 mg

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

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Selenium

5.84%3.2μg

NA μgvs3.2 μg

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

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18.5%277mg

Sodium

70.5%1057mg

277 mgvs1057 mg

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

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10.4%1.14mg

Zinc

15%1.64mg

1.14 mgvs1.64 mg

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

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0.26%9.77g

Water

7.53%279g

9.77 gvs279 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 Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Canned Kidney Beans:

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2 and 4.9 times more Vitamin B3 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Canned Kidney Beans:

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 6.1 times more Calcium, 6.5 times more Iron and 1.9 times more Manganese than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.8 times more Copper, 2.5 times more Magnesium, 6.3 times more Potassium, 3.8 times more Sodium, 1.4 times more Zinc and 28.5 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Canned All Types Kidney Beans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans contain 9.4 times more Omega 3, 16.6 times more Sugars, 4.1 times more Fiber and 1.9 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without saltCanned Kidney BeansVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without saltCereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: