Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Red Kidney Beans

Weight per 100 calories

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: 28.4g
• Red Kidney Beans: 29.7g

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

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	14% 18g	130g per day for Men 19-50 years
Sugars	8.74% 6.34g	0.86% 0.62g	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	7.18% 2.73g	12% 4.5g	38g per day for Men 19-50 years
Protein	3.96% 2.2g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	9.06% 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	13.6% 54.5μg	29.2% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34% 0.82μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.34mg	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	0.61% 0.091mg	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.37% 3.7mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	5.46% 0.049mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	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	12.3% 0.98mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	6.3% 26.4mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	14.3% 0.33mg	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	11.2% 78.4mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	2.73% 93mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.16μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.4mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	7.44% 0.82mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.094% 3.5g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, Shredded Wheat, Lightly Frosted, Spoon-size VS Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size or Red Kidney Beans?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Red Kidney Beans:

• 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 3.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B6 and more Vitamin B12 than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 2.1 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Red Kidney Beans:

• 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 3.6 times more Manganese and 1.2 times more Selenium than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 6.7 times more Calcium, 4.2 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus and 4.3 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Red Kidney Beans contain similar levels of Zinc per 100 calories.
• 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 1.3 times more Carbohydrate and 10.2 times more Sugars than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 5.9 times more Omega 3, 1.7 times more Fiber and 3 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.