Comparing Nutrients in 100 calories Boiled Kidney Beans VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Cereals, oats, instant, fortified, with cinnamon and spice, dry: 27g

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 2.9 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Kidney Beans or Cereals, oats, instant, fortified, with cinnamon and spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	9.47% 6.86g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.086% 0.062g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.081g	g per day for Men 19-50 years
Sucrose	NA	% 6.64g	g per day for Men 19-50 years
Fiber	13.3% 5.04g	5.7% 2.17g	38g per day for Men 19-50 years
Protein	12% 6.83g	4.6% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.6% 102μg	13% 51.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.05% 0.94mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	0.9% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0.43% 0.51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	6.34% 63.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	9.1% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22% 1.75mg	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	5.94% 25mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	30.4% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.5% 109mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	3.15% 1.73μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.051% 1.88g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Kidney Beans or Cereals, oats, instant, fortified, with cinnamon and spice, dry?

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 100 calories of Boiled Kidney Beans have 2 times more Vitamin B9 and 12.8 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 100 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain more Vitamin A, 1.6 times more Vitamin B1, 4.4 times more Vitamin B2, 5.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled All Types Kidney Beans.
• 100 calories of Boiled Kidney Beans have insufficient amounts of Vitamin A
• 100 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 100 calories of Boiled Kidney Beans have 2.1 times more Copper, 1.3 times more Magnesium, 1.2 times more Phosphorus, 4.1 times more Potassium and 1.3 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 100 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 2.3 times more Calcium, 1.3 times more Iron, 2.1 times more Manganese, 2 times more Selenium and 149.4 times more Sodium than Boiled All Types Kidney Beans.
• 100 calories of Boiled Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Kidney Beans have 8.8 times more Omega 3, 2.3 times more Fiber and 2.6 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 100 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 5.2 times more Omega 6 and 27.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled Kidney Beans provide inadequate amounts of Omega 6
• 100 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry provide inadequate amounts of Omega 3