Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSVS Boiled Kidney Beans

Weight per 300 calories

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

77g

Boiled Kidney Beans

236g

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 3.1 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 ready-to-eat, MALT-O-MEAL, COCO-ROOS or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

10%

87%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSvs 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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3.67%3.56g

Fat

1.2%1.2g

3.56 gvs1.2 g

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

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6.2%2g

Saturated Fat

0.54%0.17g

2 gvs0.17 g

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

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0.58%0.009g

Omega 3

25%0.4g

0.009 gvs0.4 g

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

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2.46%0.42g

Omega 6

1.5%0.26g

0.42 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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51.5%67g

Carbohydrate

41.4%54g

67 gvs54 g

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

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51%37g

Sugars

1.04%0.76g

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

37 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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6.7%2.54g

Fiber

39.8%15g

2.54 gvs15 g

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

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4.7%2.63g

Protein

36.6%20.5g

2.63 gvs20.5 g

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

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Vitamins

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSvs Boiled Kidney Beans

41.2%371μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

371 μgvs0 μg

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

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80.3%0.96mg

Vitamin B1

31.5%0.38mg

Thiamine

0.96 mgvs0.38 mg

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

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83.6%1.1mg

Vitamin B2

10.5%0.14mg

Riboflavin

1.1 mgvs0.14 mg

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

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80.4%13mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

13 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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98%1.3mg

Vitamin B6

22%0.28mg

Pyridoxine

1.3 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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129%514μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

514 μgvs307 μg

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

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161%3.86μg

Vitamin B12

0%0μg

Cobalamin

3.86 μgvs0 μg

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

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17%15.4mg

Vitamin C

3.15%2.83mg

Ascorbic acid

15.4 mgvs2.83 mg

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

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17%103IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

103 IUvs0 IU

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

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0.1%0.015mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.015 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 ready-to-eat, MALT-O-MEAL, COCO-ROOSvs Boiled Kidney Beans

25.7%257mg

Calcium

8.27%82.7mg

257 mgvs82.7 mg

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

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27.3%0.25mg

Copper

56.7%0.51mg

0.25 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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289%23mg

Iron

65.6%5.24mg

23 mgvs5.24 mg

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

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4.96%21mg

Magnesium

23.6%99mg

21 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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7.93%55.5mg

Phosphorus

46.6%326mg

55.5 mgvs326 mg

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

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4.56%155mg

Potassium

28%957mg

155 mgvs957 mg

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

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7.3%4μg

Selenium

4.72%2.6μg

4 μgvs2.6 μg

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

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18%270mg

Sodium

0.16%2.36mg

270 mgvs2.36 mg

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

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87.6%9.64mg

Zinc

21.5%2.36mg

9.64 mgvs2.36 mg

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

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0.052%1.93g

Water

4.27%158g

1.93 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 ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Boiled Kidney Beans:

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have more Vitamin A, 2.6 times more Vitamin B1, 7.9 times more Vitamin B2, 9.4 times more Vitamin B3, 4.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 5.4 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Boiled Kidney Beans:

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 3.1 times more Calcium, 4.4 times more Iron, 1.5 times more Selenium, 114.3 times more Sodium and 4.1 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.1 times more Copper, 4.8 times more Magnesium, 5.9 times more Phosphorus, 6.2 times more Potassium and 82 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 3 times more Fat, 11.5 times more Saturated Fat, 1.2 times more Carbohydrate and 49.1 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 43.4 times more Omega 3, 5.9 times more Fiber and 7.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSVS Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFEBoiled Kidney BeansVS Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFECereals ready-to-eat, MALT-O-MEAL, COCO-ROOSVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: