Comparing Nutrients in 300 calories Frosted Corn Flakes, MALT-O-MEALVS California Red Kidney Beans

Weight per 300 calories

Frosted Corn Flakes, MALT-O-MEAL

77g

California Red Kidney Beans

91g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Frosted Corn Flakes, MALT-O-MEAL or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Frosted Corn Flakes, MALT-O-MEAL

94%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Frosted Corn Flakes, MALT-O-MEALvs California Red 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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0.69%0.67g

Fat

0.23%0.23g

0.67 gvs0.23 g

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

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0.26%0.083g

Saturated Fat

0.1%0.033g

0.083 gvs0.033 g

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

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0.67%0.011g

Omega 3

4.77%0.076g

0.011 gvs0.076 g

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

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1.9%0.32g

Omega 6

0.29%0.049g

0.32 gvs0.049 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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53.5%69.6g

Carbohydrate

42%54.4g

69.6 gvs54.4 g

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

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41.8%30.3g

Sugars

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

30.3 gvsNA 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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2.44%0.93g

Fiber

59.6%22.6g

0.93 gvs22.6 g

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

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5.85%3.28g

Protein

39.6%22g

3.28 gvs22 g

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

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Vitamins

Frosted Corn Flakes, MALT-O-MEALvs California Red Kidney Beans

39%350μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

350 μgvs0 μg

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

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77.8%0.93mg

Vitamin B1

40%0.48mg

Thiamine

0.93 mgvs0.48 mg

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

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81.3%1.06mg

Vitamin B2

15.3%0.2mg

Riboflavin

1.06 mgvs0.2 mg

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

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77.7%12.4mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

12.4 mgvs1.87 mg

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

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Vitamin B5

14%0.71mg

Pantothenic acid

NA mgvs0.71 mg

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

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96%1.24mg

Vitamin B6

27.8%0.36mg

Pyridoxine

1.24 mgvs0.36 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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62.3%249μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

249 μgvs358 μg

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

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156%3.73μg

Vitamin B12

0%0μg

Cobalamin

3.73 μgvs0 μg

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

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16.6%15mg

Vitamin C

4.55%4.1mg

Ascorbic acid

15 mgvs4.1 mg

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

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16.6%99IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

99 IUvs0 IU

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

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0.46%0.069mg

Vitamin E

Tocopherols and Tocotrienols

0.069 mgvsNA mg

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

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0.13%0.15μg

Vitamin K

Phytomenadione or phylloquinone

0.15 μgvsNA μg

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

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Minerals

Frosted Corn Flakes, MALT-O-MEALvs California Red Kidney Beans

0.23%2.3mg

Calcium

17.7%177mg

2.3 mgvs177 mg

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

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10.3%0.093mg

Copper

111%1mg

0.093 mgvs1 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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112%8.95mg

Iron

106%8.5mg

8.95 mgvs8.5 mg

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

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2.2%9.25mg

Magnesium

34.6%145mg

9.25 mgvs145 mg

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

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Manganese

39.5%0.91mg

NA mgvs0.91 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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5.07%35.5mg

Phosphorus

52.6%368mg

35.5 mgvs368 mg

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

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1.86%63.2mg

Potassium

40%1355mg

63.2 mgvs1355 mg

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

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7.7%4.24μg

Selenium

5.3%2.9μg

4.24 μgvs2.9 μg

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

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23%348mg

Sodium

0.67%10mg

348 mgvs10 mg

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

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1.7%0.19mg

Zinc

21%2.3mg

0.19 mgvs2.3 mg

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

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0.063%2.3g

Water

0.29%10.7g

2.3 gvs10.7 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 Frosted Corn Flakes, MALT-O-MEAL vs California Red Kidney Beans:

Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have more Vitamin A, 1.9 times more Vitamin B1, 5.3 times more Vitamin B2, 6.6 times more Vitamin B3, 3.4 times more Vitamin B6, more Vitamin B12, 3.7 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.4 times more Vitamin B9 than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparing minerals per 300 calories for Frosted Corn Flakes, MALT-O-MEAL vs California Red Kidney Beans:

Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.5 times more Selenium and 34.8 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 76.6 times more Calcium, 10.8 times more Copper, 15.7 times more Magnesium, 10.4 times more Phosphorus, 21.4 times more Potassium and 12.5 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Raw California Red Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.1 times more Omega 3, 24.5 times more Fiber and 6.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frosted Corn Flakes, MALT-O-MEALVS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryCalifornia Red Kidney BeansVS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryFrosted Corn Flakes, MALT-O-MEALVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Frosted Corn Flakes, MALT-O-MEALVS California Red Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Frosted Corn Flakes, MALT-O-MEAL or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: