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

Weight per 100 calories

• Red Kidney Beans: 29.7g
• 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 - Red Kidney Beans or Cereals ready-to-eat, QUAKER, KING VITAMAN?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	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	0.32% 0.31g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	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	0.86% 0.62g	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	12% 4.5g	2.35% 0.89g	38g per day for Men 19-50 years
Protein	12% 6.7g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	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	15% 0.18mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	28.8% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 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	29.2% 117μg	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% 1.34mg	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	0.42% 0.062mg	7.96% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0.044% 0.052μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	0.26% 2.62mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	2.65% 0.024mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	5.12% 21.5mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	17.2% 120mg	9.37% 65.6mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	2.07% 70.3mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	14.4% 217mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	30.3% 3.34mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.024% 0.88g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of 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, 1.8 times more Vitamin B1, 5.9 times more Vitamin B2, 7.1 times more Vitamin B3, 3.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 7.9 times more Vitamin C and 19.2 times more Vitamin E than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 100 calories.

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

• 100 calories of Red Kidney Beans have 9.4 times more Calcium, 8.7 times more Copper, 1.9 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus and 5.7 times more Potassium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 100 kcal of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 3.8 times more Iron, 1.8 times more Selenium, 60.8 times more Sodium and 4 times more Zinc than Raw Red Kidney Beans.
• 100 calories of 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 Red Kidney Beans have 12.6 times more Omega 3, 5.1 times more Fiber and 4 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 100 kcal of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 8.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, KING VITAMAN offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, KING VITAMAN provide inadequate amounts of Omega 6 in 100 calories.