Comparing Nutrients in 100 calories Boiled Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry: 26g

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 3 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Kidney Beans or Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%

Macro Nutrients

	Boiled Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.089% 0.26mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	6.7% 4.85g	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	13.3% 5.04g	5.25% 2g	38g per day for Men 19-50 years
Protein	12% 6.83g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	2.52% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	2.53% 0.033mg	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	25.6% 102μg	2.2% 8.8μg	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	1.05% 0.94mg	0.81% 0.73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	0.78% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	1.66% 16.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	NA	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	22% 1.75mg	9.97% 0.8mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	6.04% 25.4mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	15.5% 109mg	10.6% 74.4mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	NA	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	5.06% 0.56mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.052% 1.94g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Cereals, QUAKER, Oatmeal, REAL MEDLEYS, Blueberry Hazelnut, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Kidney Beans or Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry?

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 100 calories of Boiled Kidney Beans have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B6 and 11.6 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Boiled Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry provide similar amounts of Vitamin B3 per 100 calories.
• Both Boiled All Types Kidney Beans as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 100 calories of Boiled Kidney Beans have 1.7 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 3.9 times more Potassium and 1.4 times more Zinc than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 100 kcal of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 110.9 times more Sodium than Boiled All Types Kidney Beans.
• 100 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Kidney Beans have 2.5 times more Fiber and 2.7 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 100 kcal of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 6.4 times more Fat and 19.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.