Comparing Nutrients in 100 grams Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	California Red Kidney Beans	Recommended Dietary Allowance
Energy	14% 406kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.1g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	14% 4.44g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.4% 85g	46% 59.8g	130g per day for Men 19-50 years
Sugars	60% 43.4g	NA	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	6.05% 2.3g	65.5% 25g	38g per day for Men 19-50 years
Protein	8.05% 4.5g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.33% 21μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	157% 2.04mg	30.5% 0.4mg	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	389% 1555μg	99% 394μg	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	0% 0mg	5% 4.5mg	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	4.87% 0.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.9% 9mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	7.67% 0.069mg	122% 1.1mg	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	229% 18.4mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	43.5% 1mg	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	24% 168mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	12% 6.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP VS California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP versus 100 g of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP vs California Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have more Vitamin A, 2.9 times more Vitamin B1, 7.9 times more Vitamin B2, 9.9 times more Vitamin B3, 5.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain more Vitamin C than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• 100 grams of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin C
• 100 grams of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP vs California Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have 2 times more Iron, 2 times more Selenium, 67.3 times more Sodium and 6 times more Zinc than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 21.7 times more Calcium, 15.9 times more Copper, 2.9 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus and 8 times more Potassium than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• 100 grams of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have 1.2 times more Energy, 24.3 times more Fat, 123.4 times more Saturated Fat, 15.4 times more Omega 6 and 1.4 times more Carbohydrate than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 3.7 times more Omega 3, 10.8 times more Fiber and 5.4 times more Protein than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• 100 grams of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6