Comparing Nutrients in 100 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS California Red Kidney Beans

Weight per 100 calories

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER: 27.5g
• California Red Kidney Beans: 30.3g

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

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	NA	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	14% 18g	130g per day for Men 19-50 years
Sugars	0.54% 0.39g	NA	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	10.3% 3.93g	20% 7.55g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.2% 0.27mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.34% 0.082mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.37% 0.22mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.67% 0.23mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.32% 0.03mg	9.25% 0.12mg	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	2.6% 10.4μg	30% 119μg	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	0% 0mg	1.5% 1.36mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.17% 21.7mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	9.16% 0.082mg	37% 0.33mg	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	27.7% 2.2mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	15.8% 66.2mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	13% 0.3mg	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	27.2% 191mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.092% 1.37mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.066% 2.45g	0.096% 3.56g	3700g per day for Men 19-50 years

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS California Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER or California Red Kidney Beans?

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs California Red Kidney Beans:

• 100 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 1.7 times more Vitamin B1 and 1.2 times more Vitamin B2 than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 2.8 times more Vitamin B3, 4 times more Vitamin B6 and 11.4 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and California Red Kidney Beans provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B3
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs California Red Kidney Beans:

• 100 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 1.4 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Zinc than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 2.7 times more Calcium, 4 times more Copper, 1.3 times more Iron and 2.8 times more Potassium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 28.9 times more Fat than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 1.9 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.