Comparing Nutrients in 100 calories Red Kidney Beans VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal: 27g

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, MOTHER'S Toasted Oat Bran cereal?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	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	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	5.77% 4.2g	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	6.1% 2.3g	38g per day for Men 19-50 years
Protein	12% 6.7g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.09% 0.81μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	3.02% 0.48mg	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	2.7% 0.035mg	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	2.4% 9.68μg	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% 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	0.42% 0.062mg	8.05% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	NA	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	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	8.7% 36.6mg	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	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.87% 131mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	7.06% 0.78mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.029% 1.08g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran Cereal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 100 calories of Red Kidney Beans have 1.2 times more Vitamin B1, 1.3 times more Vitamin B3, 3.4 times more Vitamin B6 and 12.1 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 100 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 1.3 times more Vitamin B2 and 19.4 times more Vitamin E than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 100 calories of Red Kidney Beans have 1.6 times more Calcium, 1.8 times more Iron and 3.1 times more Potassium than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 100 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 49.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain similar levels of Magnesium, Phosphorus and Zinc per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 2 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 100 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 6.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal offer comparable quantities of Energy and Carbohydrate per 100 calories.