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

Weight per 100 calories

• Royal Red Kidney Beans: 30.4g
• 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 - Royal Red Kidney Beans or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Royal 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	0.14% 0.14g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	13.6% 17.7g	17% 22.3g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.57g	9.48% 3.6g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	5.55% 3.1g	56g per day for Men 19-50 years

Vitamins

	Royal 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	9.88% 0.12mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	2.56% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	4.83% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.26% 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	30% 119μg	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% 1.37mg	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	NA	1.14% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.46% 0.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	4% 40mg	0.89% 8.86mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	10.5% 0.094mg	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	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	8.18% 34.3mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	17.6% 123mg	18.5% 129mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	3.26% 111mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	4.6% 2.52μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	0.026% 0.97g	3700g per day for Men 19-50 years

Royal 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 - Royal Red Kidney Beans or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

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

• 100 calories of Royal Red Kidney Beans have 2.2 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 1.5 times more Vitamin B1, 3.7 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B5 per 100 calories.
• Both Raw Royal Red Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

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

• 100 calories of Royal Red Kidney Beans have 4.5 times more Calcium, 3.2 times more Copper, 1.2 times more Magnesium, 3.7 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 2.9 times more Iron, 2.7 times more Manganese, 2.6 times more Selenium and 32.6 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Phosphorus per 100 calories.
• 100 calories of Royal 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 Royal Red Kidney Beans have 2.7 times more Omega 3, 2.1 times more Fiber and 2.5 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 1.3 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy per 100 calories.
• 100 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide inadequate amounts of Omega 6 in 100 calories.