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

Weight per 100 calories

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

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.98% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0.96% 0.37g	38g per day for Men 19-50 years
Protein	13% 7.4g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	5.32% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	5.75% 0.92mg	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	0% 0mg	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	10% 40.2μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.17% 0.026mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.022% 0.026μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.23% 2.35mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	6.93% 0.062mg	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	9.33% 0.75mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	1.86% 7.83mg	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	4.4% 31mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	0.89% 30.3mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	5% 2.74μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.087% 1.3mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	2.6% 0.29mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.028% 1.02g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have similar amounts of Vitamin B2 per 100 kcal.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw California Red Kidney Beans have 25.1 times more Calcium, 5.3 times more Copper, 3.8 times more Iron, 6.2 times more Magnesium, 4 times more Phosphorus, 14.9 times more Potassium and 2.7 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 2.8 times more Selenium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have 1.6 times more Omega 3, 20.6 times more Fiber and 4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have similar amounts of Energy per 100 kcal.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.