Comparing Nutrients in 100 calories California Red Kidney Beans VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry: 28g

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

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%

Macro Nutrients

	California Red Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	NA	0.21% 0.16g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	20% 7.55g	3.07% 1.17g	38g per day for Men 19-50 years
Protein	13% 7.4g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	9.9% 0.13mg	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	30% 119μg	8.4% 33.6μg	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	1.5% 1.36mg	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	NA	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Calcium	5.9% 59mg	19.8% 198mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	6.27% 0.056mg	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	35.4% 2.83mg	116% 9.28mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	15.7% 0.36mg	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	17.5% 123mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	2.3% 34.4mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	3.33% 0.37mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.083% 3.08g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals, Farina, Enriched, Assorted Brands Including CREAM OF WHEAT, Quick (1-3 Minutes), Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• 100 calories of California Red Kidney Beans have 1.4 times more Vitamin B5 and 3.6 times more Vitamin B9 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While 100 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B2 and 6.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry provide similar amounts of Vitamin B6 per 100 calories.
• Both Raw California Red Kidney Beans as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• 100 calories of California Red Kidney Beans have 5.9 times more Copper, 3.9 times more Magnesium, 1.8 times more Phosphorus, 10.6 times more Potassium and 2.1 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While 100 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 3.3 times more Calcium, 3.3 times more Iron, 5.7 times more Selenium and 10.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain similar levels of Manganese per 100 calories.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 6.5 times more Fiber and 2.3 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• Both California Red Kidney Beans and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw California Red Kidney Beans as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.