Comparing Nutrients in 100 calories Royal Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Weight per 100 calories

• Royal Red Kidney Beans: 30.4g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 27g

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

Discover which food has more nutrients per 100 calories - Royal Red Kidney Beans or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Royal Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.42% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	1.05% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	15.5% 20g	130g per day for Men 19-50 years
Sugars	NA	7.9% 5.73g	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	0.075% 0.054g	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	% 0.068g	g per day for Men 19-50 years
Sucrose	NA	% 5.53g	g per day for Men 19-50 years
Fiber	20% 7.57g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.88% 0.12mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.26% 0.12mg	18% 0.23mg	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	13% 51.8μg	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% 1.37mg	0.03% 0.027mg	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	0.9% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.43% 0.51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	4% 40mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	10.4% 0.093mg	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	33% 2.64mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	33% 0.76mg	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	17.6% 123mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	1.43% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	0.054% 2g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Royal Red Kidney Beans or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Lets compare vitamin content per 100 calories of Royal Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 100 calories of Royal Red Kidney Beans have 2.3 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 100 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Royal Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Royal Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 100 calories of Royal Red Kidney Beans have 3.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 100 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 1.6 times more Calcium, 2.2 times more Manganese and 28.5 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Iron and Zinc per 100 calories.
• Both Raw Royal Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Royal Red Kidney Beans have 2.7 times more Omega 3, 3.4 times more Fiber and 2.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 100 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 15.6 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 100 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide inadequate amounts of Omega 3