Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, dryVS Canned Kidney Beans

Weight per 300 calories

Cereals, whole wheat hot natural cereal, dry
87.7g
Canned Kidney Beans
357g

Cereals, whole wheat hot natural cereal, dry have 4.1 times more energy per 100g than Canned Kidney Beans. It has 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, whole wheat hot natural cereal, dry or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals, whole wheat hot natural cereal, dry
12%
5%
83%
Canned Kidney Beans
25%
6%
69%
300 kcal ▼

Macro Nutrients

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
1.8%1.75g
Fat
2.2%2.14g
1.75 gvs2.14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
0.82%0.26g
Saturated Fat
1.57%0.5g
0.26 gvs0.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
4.1%0.066g
Omega 3
18.3%0.29g
0.066 gvs0.29 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 3
4.8%0.82g
Omega 6
2.23%0.38g
0.82 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
50.7%66g
Carbohydrate
40%51.8g
66 gvs51.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
0.51%0.37g
Sugars
9.1%6.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.37 gvs6.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars
NA
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
NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Glucose
NA
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
22%8.33g
Fiber
40.4%15.4g
8.33 gvs15.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
17.5%9.82g
Protein
33.3%18.6g
9.82 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

0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 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
29.2%0.35mg
Vitamin B1
34.5%0.41mg
Thiamine
0.35 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
20.2%0.26mg
Vitamin B2
14%0.18mg
Riboflavin
0.26 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
27%4.3mg
Vitamin B3
9.17%1.47mg
Niacin, nicotinic acid, niacinamide
4.3 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
16%0.8mg
Vitamin B5
9.86%0.49mg
Pantothenic acid
0.8 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
26.4%0.34mg
Vitamin B6
20.3%0.26mg
Pyridoxine
0.34 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7
17%68.4μg
Vitamin B9
32%129μg
Folates and Folic Acid
68.4 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%0mg
Vitamin C
4.76%4.3mg
Ascorbic acid
0 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
7.66%1.15mg
Vitamin E
0.48%0.071mg
Tocopherols and Tocotrienols
1.15 mgvs0.071 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin E
1.75%2.1μg
Vitamin K
12.2%14.6μg
Phytomenadione or phylloquinone
2.1 μgvs14.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin K

Minerals

3.5%35mg
Calcium
12%121mg
35 mgvs121 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
44.6%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
NA
Fluoride
NA
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
37%2.97mg
Iron
52.2%4.18mg
2.97 mgvs4.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron
25.5%107mg
Magnesium
23%96mg
107 mgvs96 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
122%2.8mg
Manganese
26%0.6mg
2.8 mgvs0.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
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
47.5%332mg
Phosphorus
46%321mg
332 mgvs321 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
10%341mg
Potassium
25%846mg
341 mgvs846 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
113%62μg
Selenium
5.84%3.2μg
62 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
0.12%1.75mg
Sodium
70.5%1057mg
1.75 mgvs1057 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
21.2%2.33mg
Zinc
15%1.64mg
2.33 mgvs1.64 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.23%8.7g
Water
7.53%279g
8.7 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, whole wheat hot natural cereal, dry vs Canned Kidney Beans:
Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, dry vs Canned Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: