Comparing Nutrients in 100 calories California Red Kidney Beans VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: 233g

California Red Kidney Beans have 7.7 times more energy per 100g than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt. It has high energy density when compared to other foods. Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt having low energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%

Macro Nutrients

	California Red Kidney Beans	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	2.28% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	4.57% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.55g	10.4% 3.95g	38g per day for Men 19-50 years
Protein	13% 7.4g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.26% 2.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	6.44% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	2.33% 0.03mg	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	2.9% 11.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	2.56% 25.6mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	10.6% 0.095mg	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	28% 2.26mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	68.6% 1.58mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	4.7% 160mg	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% 3.33mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	5.6% 207g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, Prepared With Water, Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 100 calories of California Red Kidney Beans have 2.8 times more Vitamin B3, 4 times more Vitamin B6 and 10.3 times more Vitamin B9 than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 100 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin B3
• Both Raw California Red Kidney Beans as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 100 calories of California Red Kidney Beans have 2.3 times more Calcium, 3.5 times more Copper, 1.3 times more Iron and 2.8 times more Potassium than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 100 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.4 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus, 32.1 times more Sodium, 1.6 times more Zinc and 58.1 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 1.9 times more Fiber and 1.6 times more Protein than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 100 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 29.2 times more Fat, 1.4 times more Omega 3 and 47.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6