Comparing Nutrients in 300 calories Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryVS Boiled Kidney Beans

Weight per 300 calories

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

81.5g

Boiled Kidney Beans

236g

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 2.9 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

10%

89%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryvs Boiled 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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0.4%0.38g

Fat

1.2%1.2g

0.38 gvs1.2 g

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

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0.23%0.073g

Saturated Fat

0.54%0.17g

0.073 gvs0.17 g

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

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Omega 3

25%0.4g

NA gvs0.4 g

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

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Omega 6

1.5%0.26g

NA gvs0.26 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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50.5%65.6g

Carbohydrate

41.4%54g

65.6 gvs54 g

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

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31.5%23g

Sugars

1.04%0.76g

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

23 gvs0.76 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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3.86%1.47g

Fiber

39.8%15g

1.47 gvs15 g

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

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13%7.2g

Protein

36.6%20.5g

7.2 gvs20.5 g

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

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Vitamins

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryvs Boiled Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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71.3%0.86mg

Vitamin B1

31.5%0.38mg

Thiamine

0.86 mgvs0.38 mg

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

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58.3%0.76mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.76 mgvs0.14 mg

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

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87.2%14mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

14 mgvs1.37 mg

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

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Vitamin B5

10.4%0.52mg

Pantothenic acid

NA mgvs0.52 mg

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

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109%1.4mg

Vitamin B6

22%0.28mg

Pyridoxine

1.4 mgvs0.28 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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181%725μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

725 μgvs307 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 .

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0.91%0.82mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0.82 mgvs2.83 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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0.16%0.024mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.024 mgvs0.071 mg

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

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0%0μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

0 μgvs20 μg

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

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Minerals

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryvs Boiled Kidney Beans

26%259mg

Calcium

8.27%82.7mg

259 mgvs82.7 mg

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

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Copper

56.7%0.51mg

NA mgvs0.51 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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319%25.5mg

Iron

65.6%5.24mg

25.5 mgvs5.24 mg

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

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2.9%12.2mg

Magnesium

23.6%99mg

12.2 mgvs99 mg

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

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Manganese

44%1mg

NA mgvs1 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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14.6%102mg

Phosphorus

46.6%326mg

102 mgvs326 mg

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

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3.1%106mg

Potassium

28%957mg

106 mgvs957 mg

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

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Selenium

4.72%2.6μg

NA μgvs2.6 μg

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

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0.27%4.08mg

Sodium

0.16%2.36mg

4.08 mgvs2.36 mg

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

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3.7%0.41mg

Zinc

21.5%2.36mg

0.41 mgvs2.36 mg

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

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0.13%4.8g

Water

4.27%158g

4.8 gvs158 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, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry vs Boiled Kidney Beans:

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 10.2 times more Vitamin B3, 5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.5 times more Vitamin C and more Vitamin K than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
Both Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry vs Boiled Kidney Beans:

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 3.1 times more Calcium and 4.9 times more Iron than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 8.1 times more Magnesium, 3.2 times more Phosphorus, 9 times more Potassium, 5.8 times more Zinc and 32.9 times more Water than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.

Comparison of macro-nutrients per 300 calories:

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 1.2 times more Carbohydrate and 30.2 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 10.3 times more Fiber and 2.8 times more Protein than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
Both Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryVS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGSBoiled Kidney BeansVS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGSCereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: