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

Weight per 100 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 28.5g
• California Red Kidney Beans: 30.3g

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

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	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	18% 23g	14% 18g	130g per day for Men 19-50 years
Sugars	0.35% 0.26g	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	9.3% 3.53g	20% 7.55g	38g per day for Men 19-50 years
Protein	6% 3.36g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	California 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	6.9% 0.083mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.97% 0.026mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.07% 0.04mg	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	2.85% 11.4μg	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	1.23% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	8.9% 0.71mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	9.02% 38mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	15.6% 109mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	3.06% 1.7μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.038% 0.57mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	0.096% 3.56g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 100 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.7 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Calcium, 3.5 times more Copper, 4 times more Iron, 1.3 times more Magnesium and 4.1 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 21.5 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 2.1 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Raw California Red Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.