Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Boiled Kidney Beans

Weight per 300 calories

Cereals ready-to-eat, UNCLE SAM CEREAL

86.7g

Boiled Kidney Beans

236g

Cereals ready-to-eat, UNCLE SAM 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, UNCLE SAM CEREAL or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, UNCLE SAM 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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10.4%10g

Fat

1.2%1.2g

10 gvs1.2 g

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

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2.56%0.82g

Saturated Fat

0.54%0.17g

0.82 gvs0.17 g

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

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233%3.73g

Omega 3

25%0.4g

3.73 gvs0.4 g

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

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8.6%1.46g

Omega 6

1.5%0.26g

1.46 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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44%57g

Carbohydrate

41.4%54g

57 gvs54 g

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

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1.87%1.35g

Sugars

1.04%0.76g

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

1.35 gvs0.76 g

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

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0.25%0.18g

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]

0.18 gvsNA g

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

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%0.36g

Glucose

0.36 gvsNA g

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

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%0.82g

Sucrose

0.82 gvsNA g

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

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46.3%17.6g

Fiber

39.8%15g

17.6 gvs15 g

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

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24.7%14g

Protein

36.6%20.5g

14 gvs20.5 g

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

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Vitamins

Cereals ready-to-eat, UNCLE SAM CEREALvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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49%0.59mg

Vitamin B1

31.5%0.38mg

Thiamine

0.59 mgvs0.38 mg

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

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8.47%0.11mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.11 mgvs0.14 mg

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

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26%4.16mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

4.16 mgvs1.37 mg

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

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10.8%0.54mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.54 mgvs0.52 mg

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

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63.8%0.83mg

Vitamin B6

22%0.28mg

Pyridoxine

0.83 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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11.5%46μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

46 μgvs307 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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2.3%2.1mg

Vitamin C

3.15%2.83mg

Ascorbic acid

2.1 mgvs2.83 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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5.2%0.78mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.78 mgvs0.071 mg

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

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1.3%1.56μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

1.56 μgvs20 μg

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

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Minerals

Cereals ready-to-eat, UNCLE SAM CEREALvs Boiled Kidney Beans

8.24%82.4mg

Calcium

8.27%82.7mg

82.4 mgvs82.7 mg

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

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72.4%0.65mg

Copper

56.7%0.51mg

0.65 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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43.7%3.5mg

Iron

65.6%5.24mg

3.5 mgvs5.24 mg

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

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42.5%179mg

Magnesium

23.6%99mg

179 mgvs99 mg

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

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136%3.13mg

Manganese

44%1mg

3.13 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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46.3%324mg

Phosphorus

46.6%326mg

324 mgvs326 mg

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

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11.4%387mg

Potassium

28%957mg

387 mgvs957 mg

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

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139%76.6μg

Selenium

4.72%2.6μg

76.6 μgvs2.6 μg

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

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12%179mg

Sodium

0.16%2.36mg

179 mgvs2.36 mg

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

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30.5%3.36mg

Zinc

21.5%2.36mg

3.36 mgvs2.36 mg

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

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0.1%3.84g

Water

4.27%158g

3.84 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, UNCLE SAM CEREAL vs Boiled Kidney Beans:

Cereals ready-to-eat, UNCLE SAM CEREAL have 1.6 times more Vitamin B1, 3.1 times more Vitamin B3, 2.9 times more Vitamin B6 and 11 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 6.7 times more Vitamin B9, 1.4 times more Vitamin C and 12.7 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Boiled Kidney Beans:

Cereals ready-to-eat, UNCLE SAM CEREAL have 1.3 times more Copper, 1.8 times more Magnesium, 3.1 times more Manganese, 29.5 times more Selenium, 75.6 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Iron, 2.5 times more Potassium and 41.2 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Boiled All Types Kidney Beans have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, UNCLE SAM CEREAL have 8.5 times more Fat, 9.3 times more Omega 3 and 5.7 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Boiled 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, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryBoiled Kidney BeansVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: