Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Boiled Kidney Beans

Weight per 300 calories

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

87.7g

Boiled Kidney Beans

236g

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 2.7 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, Raisin Bran Cereal or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

87%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs 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 .

Find Breakfast Cereals rich in Energy

1.7%1.64g

Fat

1.2%1.2g

1.64 gvs1.2 g

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

Find Breakfast Cereals rich in Fat

1.16%0.37g

Saturated Fat

0.54%0.17g

0.37 gvs0.17 g

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

Find Breakfast Cereals rich in Saturated Fat

3.4%0.054g

Omega 3

25%0.4g

0.054 gvs0.4 g

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

Find Breakfast Cereals rich in Omega 3

4.37%0.74g

Omega 6

1.5%0.26g

0.74 gvs0.26 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

54.2%70.5g

Carbohydrate

41.4%54g

70.5 gvs54 g

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

Find Breakfast Cereals rich in Carbohydrate

40%29g

Sugars

1.04%0.76g

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

29 gvs0.76 g

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

Find Breakfast Cereals rich in Sugars

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 .

Find Breakfast Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Breakfast Cereals rich in Glucose

Sucrose

NA gvsNA g

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

Find Breakfast Cereals rich in Sucrose

23.5%8.95g

Fiber

39.8%15g

8.95 gvs15 g

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

Find Breakfast Cereals rich in Fiber

12%6.7g

Protein

36.6%20.5g

6.7 gvs20.5 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, MALT-O-MEAL, Raisin Bran Cerealvs Boiled Kidney Beans

24.7%222μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

222 μgvs0 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

46%0.55mg

Vitamin B1

31.5%0.38mg

Thiamine

0.55 mgvs0.38 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

48.6%0.63mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.63 mgvs0.14 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

46.4%7.43mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

7.43 mgvs1.37 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

Vitamin B5

10.4%0.52mg

Pantothenic acid

NA mgvs0.52 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

57.4%0.75mg

Vitamin B6

22%0.28mg

Pyridoxine

0.75 mgvs0.28 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

74.3%297μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

297 μgvs307 μg

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

Find Breakfast Cereals rich in Vitamin B9

92%2.2μg

Vitamin B12

0%0μg

Cobalamin

2.2 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%0mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0 mgvs2.83 mg

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

Find Breakfast Cereals rich in Vitamin C

15%89.5IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

89.5 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

1.05%0.16mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.16 mgvs0.071 mg

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

Find Breakfast Cereals rich in Vitamin E

0.22%0.26μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

0.26 μgvs20 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, MALT-O-MEAL, Raisin Bran Cerealvs Boiled Kidney Beans

2.9%29mg

Calcium

8.27%82.7mg

29 mgvs82.7 mg

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

Find Breakfast Cereals rich in Calcium

49.5%0.45mg

Copper

56.7%0.51mg

0.45 mgvs0.51 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

167%13.4mg

Iron

65.6%5.24mg

13.4 mgvs5.24 mg

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

Find Breakfast Cereals rich in Iron

28.4%119mg

Magnesium

23.6%99mg

119 mgvs99 mg

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

Find Breakfast Cereals rich in Magnesium

Manganese

44%1mg

NA mgvs1 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

42.5%297mg

Phosphorus

46.6%326mg

297 mgvs326 mg

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

Find Breakfast Cereals rich in Phosphorus

14%479mg

Potassium

28%957mg

479 mgvs957 mg

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

Find Breakfast Cereals rich in Potassium

61.6%34μg

Selenium

4.72%2.6μg

34 μgvs2.6 μg

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

Find Breakfast Cereals rich in Selenium

27.3%409mg

Sodium

0.16%2.36mg

409 mgvs2.36 mg

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

Find Breakfast Cereals rich in Sodium

50.7%5.58mg

Zinc

21.5%2.36mg

5.58 mgvs2.36 mg

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

Find Breakfast Cereals rich in Zinc

0.18%6.58g

Water

4.27%158g

6.58 gvs158 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, MALT-O-MEAL, Raisin Bran Cereal vs Boiled Kidney Beans:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have more Vitamin A, 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 5.4 times more Vitamin B3, 2.6 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Vitamin C and 75.4 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 300 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran Cereal vs Boiled Kidney Beans:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 2.6 times more Iron, 1.2 times more Magnesium, 13 times more Selenium, 173 times more Sodium and 2.4 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.9 times more Calcium, 2 times more Potassium and 24 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Boiled All Types Kidney Beans have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 2.9 times more Omega 6, 1.3 times more Carbohydrate and 38.3 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.4 times more Omega 3, 1.7 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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 ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealBoiled Kidney BeansVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealCereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: