Comparing Nutrients in 100 calories Red Kidney Beans VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Cereals ready-to-eat, POST, FRUITY PEBBLES: 25g

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

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.12% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	11.8% 8.53g	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	12% 4.5g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	12% 6.7g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	35.4% 0.46mg	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	29.2% 117μg	23% 92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	57.6% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	6.14% 5.52mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	12.3% 73.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.062mg	0.22% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	0.47% 4.73mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	3.87% 0.035mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	17.2% 120mg	2.52% 17.7mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	4.6% 2.54μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	8.8% 132mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.02% 0.75g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, POST, FRUITY PEBBLES Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 100 calories of Red Kidney Beans have 1.3 times more Vitamin B9 than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 100 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 1.9 times more Vitamin B1, 6.1 times more Vitamin B2, 7.4 times more Vitamin B3, 3.9 times more Vitamin B6, more Vitamin B12, 4.1 times more Vitamin C and more Vitamin D than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 100 calories of Red Kidney Beans have 5.2 times more Calcium, 6 times more Copper, 10.3 times more Magnesium, 6.8 times more Phosphorus and 22.5 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 100 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 2.7 times more Selenium, 37.1 times more Sodium and 1.7 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, FRUITY PEBBLES contain similar levels of Iron per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 26.7 times more Omega 3, 22.7 times more Fiber and 5.8 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 100 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 19.6 times more Saturated Fat and 13.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, FRUITY PEBBLES offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 6 in 100 calories.