Comparing Nutrients in 100 calories Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran VS Boiled Kidney Beans

Weight per 100 calories

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran: 50g
• Boiled Kidney Beans: 78.7g

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 1.6 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.35% 0.25g	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	54.3% 20.7g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	15.7% 8.78g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Boiled 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	46% 0.55mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.4% 10.3mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	7.27% 0.094mg	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	24% 97μg	25.6% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.8% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.05% 0.94mg	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	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	19% 0.17mg	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	86.8% 6.94mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	72% 303mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	378% 8.7mg	14.7% 0.34mg	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	94% 657mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	19% 642mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	NA	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	0.16% 5.86g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran vs Boiled Kidney Beans:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 4.4 times more Vitamin B1, 4.9 times more Vitamin B2, 22.7 times more Vitamin B3, 8.5 times more Vitamin B5, 3.6 times more Vitamin B6 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 100 kcal.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran vs Boiled Kidney Beans:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 3.2 times more Copper, 4 times more Iron, 9.2 times more Magnesium, 25.7 times more Manganese, 6 times more Phosphorus, 2 times more Potassium and 7.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran and Boiled All Types Kidney Beans have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 6.6 times more Fat, 6.7 times more Saturated Fat, 1.7 times more Carbohydrate, 4.1 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.