Comparing Nutrients in 100 grams California Red Kidney Beans VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	11.4% 330kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	56.3% 73.2g	130g per day for Men 19-50 years
Sugars	NA	6.2% 4.5g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	110% 990μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	112% 18mg	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	138% 1.8mg	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	179% 714μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	282% 6.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	23.8% 21.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 143IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	19.5% 195mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	155% 3.56mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	45.3% 25μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.1% 3.76g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 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 ready-to-eat, GENERAL MILLS, CHEERIOS:

• 100 grams of California Red Kidney Beans have 2.2 times more Vitamin B2 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 100 g of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain more Vitamin A, 2.5 times more Vitamin B1, 8.7 times more Vitamin B3, 4.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 4.8 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• 100 grams of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for California Red Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 100 grams of California Red Kidney Beans have 2.8 times more Copper, 1.4 times more Magnesium and 2.4 times more Potassium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 100 g of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 1.8 times more Calcium, 3.1 times more Iron, 3.6 times more Manganese, 7.8 times more Selenium, 45.2 times more Sodium and 5.3 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 1.2 times more Omega 3, 2.5 times more Fiber and 2 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 100 g of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 26.4 times more Fat, 44.4 times more Saturated Fat and 40.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6