Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal: 22.6g

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 3.6 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	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	14% 18g	130g per day for Men 19-50 years
Sugars	NA	11% 8g	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	19.7% 7.5g	2.8% 1.06g	38g per day for Men 19-50 years
Protein	13% 7.36g	1.98% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	34% 0.44mg	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	15% 59.7μg	37.6% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47% 1.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.08% 0.97mg	6.27% 5.64mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.9% 29.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.3% 0.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	7.63% 76.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	NA	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	30% 2.4mg	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	2.04% 8.58mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	NA	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	15.8% 110mg	5.68% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	1.2% 40.4mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	6.95% 104mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.007% 0.25g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Cereals Ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain more Vitamin A, 3.3 times more Vitamin B1, 7.2 times more Vitamin B2, 10.2 times more Vitamin B3, 5.3 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12, 5.8 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.
• 100 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• 100 calories of Boiled California Red Kidney Beans have 4.5 times more Magnesium, 2.8 times more Phosphorus and 8.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 1.4 times more Calcium, 3.2 times more Iron, 32.3 times more Sodium and 4.8 times more Zinc than Boiled California Red Kidney Beans.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans have 7.1 times more Fiber and 6.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 35.7 times more Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal provide inadequate amounts of Protein