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

Weight per 300 calories

Cereals, whole wheat hot natural cereal, dry
87.7g
Boiled Kidney Beans
236g

Cereals, whole wheat hot natural cereal, dry 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, whole wheat hot natural cereal, dry or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals, whole wheat hot natural cereal, dry
12%
5%
83%
Boiled Kidney Beans
27%
3%
70%
300 kcal ▼

Macro Nutrients

Cereals, whole wheat hot natural cereal, dryvs 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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1.8%1.75g
Fat
1.2%1.2g
1.75 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.82%0.26g
Saturated Fat
0.54%0.17g
0.26 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.1%0.066g
Omega 3
25%0.4g
0.066 gvs0.4 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.8%0.82g
Omega 6
1.5%0.26g
0.82 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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50.7%66g
Carbohydrate
41.4%54g
66 gvs54 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.51%0.37g
Sugars
1.04%0.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.37 gvs0.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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22%8.33g
Fiber
39.8%15g
8.33 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.5%9.82g
Protein
36.6%20.5g
9.82 gvs20.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, whole wheat hot natural cereal, dryvs 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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29.2%0.35mg
Vitamin B1
31.5%0.38mg
Thiamine
0.35 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.2%0.26mg
Vitamin B2
10.5%0.14mg
Riboflavin
0.26 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27%4.3mg
Vitamin B3
8.53%1.37mg
Niacin, nicotinic acid, niacinamide
4.3 mgvs1.37 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.8mg
Vitamin B5
10.4%0.52mg
Pantothenic acid
0.8 mgvs0.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26.4%0.34mg
Vitamin B6
22%0.28mg
Pyridoxine
0.34 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17%68.4μg
Vitamin B9
76.8%307μg
Folates and Folic Acid
68.4 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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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 .

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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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7.66%1.15mg
Vitamin E
0.47%0.071mg
Tocopherols and Tocotrienols
1.15 mgvs0.071 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.75%2.1μg
Vitamin K
16.5%20μg
Phytomenadione or phylloquinone
2.1 μgvs20 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, whole wheat hot natural cereal, dryvs Boiled Kidney Beans
3.5%35mg
Calcium
8.27%82.7mg
35 mgvs82.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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44.6%0.4mg
Copper
56.7%0.51mg
0.4 mgvs0.51 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 .

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37%2.97mg
Iron
65.6%5.24mg
2.97 mgvs5.24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg
Magnesium
23.6%99mg
107 mgvs99 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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122%2.8mg
Manganese
44%1mg
2.8 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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47.5%332mg
Phosphorus
46.6%326mg
332 mgvs326 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10%341mg
Potassium
28%957mg
341 mgvs957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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113%62μg
Selenium
4.72%2.6μg
62 μgvs2.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.12%1.75mg
Sodium
0.16%2.36mg
1.75 mgvs2.36 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.2%2.33mg
Zinc
21.5%2.36mg
2.33 mgvs2.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.23%8.7g
Water
4.27%158g
8.7 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, whole wheat hot natural cereal, dry vs Boiled Kidney Beans:
Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, dry vs Boiled Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cereals, whole wheat hot natural cereal, dryVS Cereals, whole wheat hot natural cereal, cooked with water, without saltBoiled Kidney BeansVS Cereals, whole wheat hot natural cereal, cooked with water, without saltCereals, whole wheat hot natural cereal, dryVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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