Comparing Nutrients in 300 calories Cereals ready-to-eat, FAMILIAVS California Red Kidney Beans

Weight per 300 calories

Cereals ready-to-eat, FAMILIA

77.3g

California Red Kidney Beans

91g

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

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

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, FAMILIA

10%

15%

75%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, FAMILIAvs California Red 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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5.02%4.87g

Fat

0.23%0.23g

4.87 gvs0.23 g

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

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1.7%0.55g

Saturated Fat

0.1%0.033g

0.55 gvs0.033 g

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

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4.45%0.071g

Omega 3

4.77%0.076g

0.071 gvs0.076 g

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

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7.04%1.2g

Omega 6

0.29%0.049g

1.2 gvs0.049 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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44%57g

Carbohydrate

42%54.4g

57 gvs54.4 g

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

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24.7%18g

Sugars

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

18 gvsNA 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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17.3%6.57g

Fiber

59.6%22.6g

6.57 gvs22.6 g

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

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13%7.35g

Protein

39.6%22g

7.35 gvs22 g

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

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Vitamins

Cereals ready-to-eat, FAMILIAvs California Red Kidney Beans

0.086%0.77μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.77 μgvs0 μg

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

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20.6%0.25mg

Vitamin B1

40%0.48mg

Thiamine

0.25 mgvs0.48 mg

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

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32.7%0.43mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.43 mgvs0.2 mg

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

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8.7%1.4mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs1.87 mg

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

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Vitamin B5

14%0.71mg

Pantothenic acid

NA mgvs0.71 mg

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

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5.95%0.077mg

Vitamin B6

27.8%0.36mg

Pyridoxine

0.077 mgvs0.36 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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3.1%12.4μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

12.4 μgvs358 μg

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

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9.34%0.22μg

Vitamin B12

0%0μg

Cobalamin

0.22 μgvs0 μg

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

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0.52%0.46mg

Vitamin C

4.55%4.1mg

Ascorbic acid

0.46 mgvs4.1 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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5.98%0.9mg

Vitamin E

Tocopherols and Tocotrienols

0.9 mgvsNA mg

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

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2.45%2.94μg

Vitamin K

Phytomenadione or phylloquinone

2.94 μgvsNA μg

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

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Minerals

Cereals ready-to-eat, FAMILIAvs California Red Kidney Beans

13.4%134mg

Calcium

17.7%177mg

134 mgvs177 mg

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

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35%0.31mg

Copper

111%1mg

0.31 mgvs1 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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27%2.15mg

Iron

106%8.5mg

2.15 mgvs8.5 mg

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

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58.4%245mg

Magnesium

34.6%145mg

245 mgvs145 mg

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

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Manganese

39.5%0.91mg

NA mgvs0.91 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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37.2%261mg

Phosphorus

52.6%368mg

261 mgvs368 mg

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

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11.2%382mg

Potassium

40%1355mg

382 mgvs1355 mg

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

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24.3%13.4μg

Selenium

5.3%2.9μg

13.4 μgvs2.9 μg

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

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0.41%6.2mg

Sodium

0.67%10mg

6.2 mgvs10 mg

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

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13.5%1.5mg

Zinc

21%2.3mg

1.5 mgvs2.3 mg

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

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0.04%1.47g

Water

0.29%10.7g

1.47 gvs10.7 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 ready-to-eat, FAMILIA vs California Red Kidney Beans:

Cereals ready-to-eat, FAMILIA have 2.1 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, 29 times more Vitamin B9 and 8.8 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
Both Cereals ready-to-eat, FAMILIA as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

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

Cereals ready-to-eat, FAMILIA have 1.7 times more Magnesium and 4.6 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.3 times more Calcium, 3.2 times more Copper, 4 times more Iron, 1.4 times more Phosphorus, 3.5 times more Potassium and 1.6 times more Zinc than Cereals ready-to-eat, FAMILIA.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, FAMILIA have 21.4 times more Fat and 24.4 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, FAMILIA.
Both Cereals ready-to-eat, FAMILIA and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Cereals ready-to-eat, FAMILIA as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, FAMILIAVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruitsCalifornia Red Kidney BeansVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruitsCereals ready-to-eat, FAMILIAVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, FAMILIAVS California Red Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: