Comparing Nutrients in 100 calories California Red Kidney Beans VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cereals ready-to-eat, POST SELECTS Blueberry Morning: 25.3g

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 ready-to-eat, POST SELECTS Blueberry Morning?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	2.02% 0.34g	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% 20.7g	130g per day for Men 19-50 years
Sugars	NA	10% 7.4g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	13% 7.4g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.3% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	17.5% 0.23mg	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	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28.5% 0.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	0.25% 0.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.1% 18.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.63% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.68% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	5.9% 59mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	5.63% 0.051mg	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	10.4% 0.84mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	3.44% 14.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	17.5% 123mg	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.45% 49.4mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	7.7% 4.23μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	5.76% 86.3mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.032% 1.2g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, POST SELECTS Blueberry Morning Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cereals ready-to-eat, POST SELECTS Blueberry Morning?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 100 calories of California Red Kidney Beans have 2.6 times more Vitamin B9 than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 100 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain more Vitamin A, 3.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Blueberry Morning provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 100 calories of California Red Kidney Beans have 5.7 times more Calcium, 6.6 times more Copper, 3.4 times more Iron, 3.4 times more Magnesium, 3 times more Phosphorus, 9.1 times more Potassium and 1.9 times more Zinc than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 100 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 4.4 times more Selenium and 25.9 times more Sodium than Raw California Red Kidney Beans.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Cereals ready-to-eat, POST SELECTS Blueberry Morning lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 6.3 times more Fiber and 4.5 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 100 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 1.4 times more Omega 3 and 21 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Blueberry Morning 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