Comparing Nutrients in 100 calories Red Kidney Beans VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 27.7g

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, GRAPE-NUTS Cereal?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	1.17% 0.2g	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% 22.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	3.4% 2.45g	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	9.48% 3.6g	38g per day for Men 19-50 years
Protein	12% 6.7g	5.55% 3.1g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	2.56% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	4.83% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	18.3% 0.24mg	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	24% 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% 1.34mg	0.031% 0.028mg	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	0.42% 0.062mg	1.14% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0.46% 0.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	0.89% 8.86mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	10.5% 0.094mg	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	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	8.18% 34.3mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	39% 0.9mg	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	18.5% 129mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.26% 111mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	4.6% 2.52μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.026% 0.97g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, POST, GRAPE-NUTS Cereal Nutrients Per 100 Kcal

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

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

• 100 calories of Red Kidney Beans have 1.9 times more Vitamin B2 and 1.2 times more Vitamin B9 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 100 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.8 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 100 calories of Red Kidney Beans have 2.8 times more Calcium, 2.2 times more Copper, 3.6 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 100 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.9 times more Iron, 2.7 times more Manganese, 2.7 times more Selenium and 36.2 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Magnesium and Phosphorus per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 6.3 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 100 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide inadequate amounts of Omega 6 in 100 calories.