Comparing Nutrients in 100 grams California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	11.4% 330kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	8.7% 1.48g	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	60% 78g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	23% 8.7g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.3% 354μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	59.4% 9.5mg	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	67.7% 0.88mg	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	182% 726μg	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	13.3% 12mg	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	21.6% 3.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	19.5% 195mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	51% 0.46mg	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	369% 29.5mg	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	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.074% 2.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain more Vitamin A, 1.4 times more Vitamin B1, 3.8 times more Vitamin B2, 4.6 times more Vitamin B3, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• Raw California Red Kidney Beans have 2.4 times more Copper, 1.4 times more Magnesium and 4.2 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 3.2 times more Iron, 2 times more Selenium, 31.3 times more Sodium and 2.8 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Calcium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 2.9 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 19.5 times more Fat, 24.4 times more Saturated Fat, 27.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Energy and Omega 3 per 100 g.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.