Comparing Nutrients in 100 grams California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	11.4% 330kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	7.65% 1.3g	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	62% 80.6g	130g per day for Men 19-50 years
Sugars	NA	35.4% 25.7g	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	25.3% 9.6g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	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	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	19% 0.25mg	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	7.25% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	0.44% 0.4mg	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	7.13% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	29.4% 0.27mg	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	32.3% 2.58mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	67.6% 1.55mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 100 grams of California Red Kidney Beans have 1.4 times more Vitamin B1, 1.6 times more Vitamin B6, 13.6 times more Vitamin B9 and 11.3 times more Vitamin C than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 100 g of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 100 grams of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 100 grams of California Red Kidney Beans have 3 times more Calcium, 4.2 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 3.5 times more Potassium and 1.6 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 100 g of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.6 times more Manganese, 5.4 times more Selenium and 21.3 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 2.6 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 100 g of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 22.1 times more Fat, 26.9 times more Saturated Fat, 1.6 times more Omega 3, 24.1 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Energy per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6