Comparing Nutrients in 100 calories California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cereals ready-to-eat, QUAKER, Christmas Crunch: 25g

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, QUAKER, Christmas Crunch?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.49% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	15.4% 11g	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	1.72% 0.65g	38g per day for Men 19-50 years
Protein	13% 7.4g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.76% 6.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	35.8% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	34.2% 5.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	1.86% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	42.2% 0.55mg	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	97% 387μg	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	0.028% 0.025mg	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	0.71% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.23% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.28% 2.77mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	4.23% 0.038mg	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	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	3.3% 14mg	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	6.05% 42.3mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.38% 47mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.98% 1.64μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	12% 182mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	37.5% 4.12mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.017% 0.63g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, QUAKER, Christmas Crunch Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cereals ready-to-eat, QUAKER, Christmas Crunch?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 100 calories of California Red Kidney Beans have 2.5 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 100 kcal of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 2.6 times more Vitamin B1, 7 times more Vitamin B2, 8.8 times more Vitamin B3, 4.6 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw California Red Kidney Beans.
• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Christmas Crunch 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 ready-to-eat, QUAKER, Christmas Crunch:

• 100 calories of California Red Kidney Beans have 21.3 times more Calcium, 8.8 times more Copper, 3.5 times more Magnesium, 2.9 times more Phosphorus and 9.6 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 100 kcal of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 1.8 times more Iron, 1.7 times more Selenium, 54.7 times more Sodium and 5.3 times more Zinc 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, QUAKER, Christmas Crunch lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 11.5 times more Fiber and 6.6 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 100 kcal of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 71.1 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, Christmas Crunch offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Fiber and Protein
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.