Comparing Nutrients in 100 grams California Red Kidney Beans VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	11.4% 330kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	42.3% 7.2g	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	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	27.3% 20g	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	23.4% 8.9g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	28.5% 0.37mg	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	21% 84μg	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	5% 4.5mg	1.33% 1.2mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	72% 0.65mg	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	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	174% 4mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.16% 5.84g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, granola, homemade 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, granola, homemade 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, granola, homemade:

• 100 grams of California Red Kidney Beans have 4.7 times more Vitamin B9 and 3.8 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• While 100 g of Cereals ready-to-eat, granola, homemade contain 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, granola, homemade provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Cereals ready-to-eat, granola, homemade:

• 100 grams of California Red Kidney Beans have 2.6 times more Calcium, 1.7 times more Copper, 2.4 times more Iron and 2.8 times more Potassium than Cereals ready-to-eat, granola, homemade.
• While 100 g of Cereals ready-to-eat, granola, homemade contain 4 times more Manganese, 7.9 times more Selenium and 1.6 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, granola, homemade contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 2.8 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, granola, homemade.
• While 100 g of Cereals ready-to-eat, granola, homemade contain 1.5 times more Energy, 97.2 times more Fat, 109.9 times more Saturated Fat, 7.3 times more Omega 3 and 133.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, granola, homemade offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6