Comparing Nutrients in 100 calories Boiled Kidney Beans VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran: 50g

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 1.6 times more energy per unit of mass than Boiled All Types Kidney Beans, which is above average 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 ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	23% 29.8g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.3% 5.04g	54.3% 20.7g	38g per day for Men 19-50 years
Protein	12% 6.83g	15.7% 8.78g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	64.4% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	26% 0.34mg	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	24% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.8% 0.12μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	60.6% 0.55mg	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	86.8% 6.94mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	378% 8.7mg	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	94% 657mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	19% 642mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	NA	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.16% 5.86g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Cereals Ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Kidney Beans or Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran?

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 100 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 4.4 times more Vitamin B1, 4.9 times more Vitamin B2, 22.7 times more Vitamin B3, 8.5 times more Vitamin B5, 3.6 times more Vitamin B6 and more Vitamin B12 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Boiled Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 100 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 3.2 times more Copper, 4 times more Iron, 9.2 times more Magnesium, 25.7 times more Manganese, 6 times more Phosphorus, 2 times more Potassium and 7.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain similar levels of Calcium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 6.6 times more Fat, 1.7 times more Carbohydrate, 4.1 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran offer comparable quantities of Energy per 100 calories.