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

Weight per 300 calories

Cereals ready-to-eat, POST Raisin Bran Cereal

93g

Boiled Kidney Beans

236g

Cereals ready-to-eat, POST Raisin Bran Cereal have 2.6 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, POST Raisin Bran Cereal or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST Raisin Bran Cereal

88%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST 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 .

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1.53%1.5g

Fat

1.2%1.2g

1.5 gvs1.2 g

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

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0.86%0.27g

Saturated Fat

0.54%0.17g

0.27 gvs0.17 g

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

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3.53%0.056g

Omega 3

25%0.4g

0.056 gvs0.4 g

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

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4%0.68g

Omega 6

1.5%0.26g

0.68 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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56%73g

Carbohydrate

41.4%54g

73 gvs54 g

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

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42%30.5g

Sugars

1.04%0.76g

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

30.5 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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33.4%12.7g

Fiber

39.8%15g

12.7 gvs15 g

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

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12.6%7.04g

Protein

36.6%20.5g

7.04 gvs20.5 g

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

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Vitamins

Cereals ready-to-eat, POST Raisin Bran Cerealvs Boiled Kidney Beans

39%352μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

352 μgvs0 μg

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

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46.3%0.56mg

Vitamin B1

31.5%0.38mg

Thiamine

0.56 mgvs0.38 mg

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

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50%0.65mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.65 mgvs0.14 mg

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

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49%7.87mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

7.87 mgvs1.37 mg

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

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3.8%0.19mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.19 mgvs0.52 mg

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

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57%0.74mg

Vitamin B6

22%0.28mg

Pyridoxine

0.74 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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78.5%314μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

314 μgvs307 μg

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

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96%2.3μg

Vitamin B12

0%0μg

Cobalamin

2.3 μgvs0 μg

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

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0.93%0.83mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0.83 mgvs2.83 mg

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

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10.5%63IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

63 IUvs0 IU

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

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3.33%0.5mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.5 mgvs0.071 mg

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

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1.47%1.76μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

1.76 μgvs20 μg

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

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Minerals

Cereals ready-to-eat, POST Raisin Bran Cerealvs Boiled Kidney Beans

4.07%40.7mg

Calcium

8.27%82.7mg

40.7 mgvs82.7 mg

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

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41%0.37mg

Copper

56.7%0.51mg

0.37 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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212%17mg

Iron

65.6%5.24mg

17 mgvs5.24 mg

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

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37%156mg

Magnesium

23.6%99mg

156 mgvs99 mg

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

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129%2.97mg

Manganese

44%1mg

2.97 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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45%314mg

Phosphorus

46.6%326mg

314 mgvs326 mg

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

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14.3%486mg

Potassium

28%957mg

486 mgvs957 mg

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

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9.93%5.46μg

Selenium

4.72%2.6μg

5.46 μgvs2.6 μg

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

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23.6%354mg

Sodium

0.16%2.36mg

354 mgvs2.36 mg

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

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32%3.5mg

Zinc

21.5%2.36mg

3.5 mgvs2.36 mg

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

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0.22%7.96g

Water

4.27%158g

7.96 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, POST Raisin Bran Cereal vs Boiled Kidney Beans:

Cereals ready-to-eat, POST Raisin Bran Cereal have more Vitamin A, 1.5 times more Vitamin B1, 4.7 times more Vitamin B2, 5.8 times more Vitamin B3, 2.6 times more Vitamin B6, more Vitamin B12, more Vitamin D and 7.1 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B5, 3.4 times more Vitamin C and 11.3 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
Both Cereals ready-to-eat, POST Raisin Bran Cereal and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST Raisin Bran Cereal vs Boiled Kidney Beans:

Cereals ready-to-eat, POST Raisin Bran Cereal have 3.2 times more Iron, 1.6 times more Magnesium, 2.9 times more Manganese, 2.1 times more Selenium, 149.7 times more Sodium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Calcium, 1.4 times more Copper, 2 times more Potassium and 19.9 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
Both Cereals ready-to-eat, POST Raisin Bran Cereal and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, POST Raisin Bran Cereal have 2.7 times more Omega 6, 1.4 times more Carbohydrate and 40.3 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.1 times more Omega 3 and 2.9 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
Both Cereals ready-to-eat, POST Raisin Bran Cereal and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
Both Cereals ready-to-eat, POST 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, POST Raisin Bran CerealVS Cereals ready-to-eat, QUAKER, QUAKER Puffed RiceBoiled Kidney BeansVS Cereals ready-to-eat, QUAKER, QUAKER Puffed RiceCereals ready-to-eat, POST Raisin Bran CerealVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: