Comparing Nutrients in 100 grams California Red Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Energy	11.4% 330kcal	13.6% 394kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	65.5% 25g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	17.8% 0.23mg	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	99% 394μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.75% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	0.78% 0.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	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

	California Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Calcium	19.5% 195mg	13.2% 132mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	NA	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	117% 9.35mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	NA	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	58% 405mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	14.7% 501mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 100 grams of California Red Kidney Beans have 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 17.9 times more Vitamin B9 and 6.4 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 100 g of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 100 grams of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for California Red Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 100 grams of California Red Kidney Beans have 1.5 times more Calcium, 3.1 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus and 3 times more Potassium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 100 g of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 16.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 3.5 times more Fiber and 2 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 100 g of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 44.1 times more Fat and 38.5 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry offer comparable quantities of Energy and Carbohydrate per 100 grams.