Comparing Nutrients in 100 calories California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS: 26.4g

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, MOTHER'S GRAHAM BUMPERS?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18% 23.5g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	1.8% 0.69g	38g per day for Men 19-50 years
Protein	13% 7.4g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.23% 2.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	1.85% 0.3mg	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	1.2% 0.016mg	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	0.99% 3.96μg	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	0.088% 0.079mg	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	4.4% 0.66mg	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 ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.47% 4.75mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	NA	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	6.17% 0.49mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	3.6% 15mg	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	5.9% 41mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.54% 52.5mg	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	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	2.5% 0.27mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.018% 0.66g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 100 calories of California Red Kidney Beans have 3.8 times more Vitamin B1, 5 times more Vitamin B2, 2.1 times more Vitamin B3, 7.6 times more Vitamin B6 and 30.2 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• 100 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS 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 ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 100 calories of California Red Kidney Beans have 12.4 times more Calcium, 5.7 times more Iron, 3.2 times more Magnesium, 3 times more Phosphorus, 8.6 times more Potassium and 2.8 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 100 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 60 times more Sodium than Raw California Red Kidney Beans.
• 100 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 11 times more Fiber and 6.2 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 100 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS offer comparable quantities of Energy per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS provide inadequate amounts of Fiber