Comparing Nutrients in 300 calories Cereals ready-to-eat, granola, homemadeVS Canned Kidney Beans

Weight per 300 calories

Cereals ready-to-eat, granola, homemade

61.3g

Canned Kidney Beans

357g

Cereals ready-to-eat, granola, homemade have 5.8 times more energy per 100g than Canned Kidney Beans. It has very 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 ready-to-eat, granola, homemade or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, granola, homemade

11%

45%

44%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, granola, homemadevs 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 .

Find Breakfast Cereals rich in Energy

15.4%15g

Fat

2.2%2.14g

15 gvs2.14 g

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

Find Breakfast Cereals rich in Fat

7.6%2.43g

Saturated Fat

1.57%0.5g

2.43 gvs0.5 g

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

Find Breakfast Cereals rich in Saturated Fat

23.4%0.37g

Omega 3

18.3%0.29g

0.37 gvs0.29 g

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

Find Breakfast Cereals rich in Omega 3

26%4.4g

Omega 6

2.23%0.38g

4.4 gvs0.38 g

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

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Breakfast Cereals rich in Cholesterol

25.4%33g

Carbohydrate

40%51.8g

33 gvs51.8 g

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

Find Breakfast Cereals rich in Carbohydrate

16.8%12g

Sugars

9.1%6.6g

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

12 gvs6.6 g

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

Find Breakfast Cereals rich in Sugars

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]

NA gvs0 g

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

Find Breakfast Cereals rich in Fructose

Glucose

%0g

NA gvs0 g

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

Find Breakfast Cereals rich in Glucose

Sucrose

%6.6g

NA gvs6.6 g

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

Find Breakfast Cereals rich in Sucrose

14.4%5.46g

Fiber

40.4%15.4g

5.46 gvs15.4 g

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

Find Breakfast Cereals rich in Fiber

15%8.4g

Protein

33.3%18.6g

8.4 gvs18.6 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals ready-to-eat, granola, homemadevs Canned Kidney Beans

0.068%0.61μg

Vitamin A

RAE, retinol activity equivalents

0.61 μgvsNA μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

28%0.34mg

Vitamin B1

34.5%0.41mg

Thiamine

0.34 mgvs0.41 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

16.7%0.22mg

Vitamin B2

14%0.18mg

Riboflavin

0.22 mgvs0.18 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

10.5%1.7mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1.47 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

9.23%0.46mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

0.46 mgvs0.49 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.5%0.23mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.23 mgvs0.26 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7

13%51.5μg

Vitamin B9

32%129μg

Folates and Folic Acid

51.5 μgvs129 μg

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

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0.82%0.74mg

Vitamin C

4.76%4.3mg

Ascorbic acid

0.74 mgvs4.3 mg

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

Find Breakfast Cereals rich in Vitamin C

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 Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

45.4%6.8mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

6.8 mgvs0.071 mg

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

Find Breakfast Cereals rich in Vitamin E

2.7%3.25μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

3.25 μgvs14.6 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, granola, homemadevs Canned Kidney Beans

4.66%46.6mg

Calcium

12%121mg

46.6 mgvs121 mg

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

Find Breakfast Cereals rich in Calcium

44%0.4mg

Copper

53.6%0.48mg

0.4 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

30.3%2.42mg

Iron

52.2%4.18mg

2.42 mgvs4.18 mg

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

Find Breakfast Cereals rich in Iron

24.5%103mg

Magnesium

23%96mg

103 mgvs96 mg

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

Find Breakfast Cereals rich in Magnesium

107%2.45mg

Manganese

26%0.6mg

2.45 mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese

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 Breakfast Cereals rich in Molybdenum

37.8%264mg

Phosphorus

46%321mg

264 mgvs321 mg

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

Find Breakfast Cereals rich in Phosphorus

9.73%331mg

Potassium

25%846mg

331 mgvs846 mg

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

Find Breakfast Cereals rich in Potassium

28.3%15.6μg

Selenium

5.84%3.2μg

15.6 μgvs3.2 μg

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

Find Breakfast Cereals rich in Selenium

1.06%16mg

Sodium

70.5%1057mg

16 mgvs1057 mg

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

Find Breakfast Cereals rich in Sodium

23.3%2.56mg

Zinc

15%1.64mg

2.56 mgvs1.64 mg

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

Find Breakfast Cereals rich in Zinc

0.097%3.6g

Water

7.53%279g

3.6 gvs279 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, granola, homemade vs Canned Kidney Beans:

Cereals ready-to-eat, granola, homemade have 95.3 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.5 times more Vitamin B9, 5.8 times more Vitamin C and 4.5 times more Vitamin K than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, granola, homemade vs Canned Kidney Beans:

Cereals ready-to-eat, granola, homemade have 4.1 times more Manganese, 4.8 times more Selenium and 1.6 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.6 times more Calcium, 1.7 times more Iron, 2.6 times more Potassium, 66.3 times more Sodium and 77.8 times more Water than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Canned All Types Kidney Beans have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, granola, homemade have 7 times more Fat, 4.8 times more Saturated Fat, 1.3 times more Omega 3, 11.7 times more Omega 6 and 1.8 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Carbohydrate, 2.8 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, granola, homemadeVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCanned Kidney BeansVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCereals ready-to-eat, granola, homemadeVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, granola, homemadeVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, granola, homemade or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: