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

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cereals ready-to-eat, QUAKER, KING VITAMAN: 26g

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, KING VITAMAN?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	1.68% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	7.34% 5.32g	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	2.35% 0.89g	38g per day for Men 19-50 years
Protein	13% 7.4g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	28.8% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	33.8% 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	30% 119μg	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	54.7% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	11.7% 10.5mg	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	7.96% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.044% 0.052μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.26% 2.62mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	2.65% 0.024mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	5.12% 21.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	4.7% 0.11mg	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	9.37% 65.6mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	2.07% 70.3mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	14.4% 217mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	30.3% 3.34mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.024% 0.88g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of California Red Kidney Beans have 1.6 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 100 kcal of Cereals ready-to-eat, QUAKER, KING VITAMAN contain more Vitamin A, 2.1 times more Vitamin B1, 5.6 times more Vitamin B2, 7.1 times more Vitamin B3, 3.6 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and 7.7 times more Vitamin C than Raw California Red Kidney Beans.
• 100 calories of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 100 calories of California Red Kidney Beans have 22.5 times more Calcium, 14 times more Copper, 2.3 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus and 6.4 times more Potassium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 100 kcal of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 2.7 times more Iron, 1.8 times more Selenium, 65 times more Sodium and 4.3 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, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 8.5 times more Fiber and 4.4 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, KING VITAMAN offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, KING VITAMAN provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.