Comparing Nutrients in 100 calories California Red Kidney Beans VS Cereals ready-to-eat, RALSTON Corn Biscuits

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 26.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Cereals ready-to-eat, RALSTON Corn Biscuits?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.33% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	3.5% 2.53g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.53g	g per day for Men 19-50 years
Fiber	20% 7.55g	1.8% 0.69g	38g per day for Men 19-50 years
Protein	13% 7.4g	2.77% 1.55g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	0.62% 0.031mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	45.6% 0.59mg	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	30% 119μg	44.3% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	55.4% 1.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	5.47% 4.92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.8% 88.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	5.9% 59mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	2.16% 0.019mg	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	35.4% 2.83mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	2.58% 0.059mg	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	17.5% 123mg	1.44% 10mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.56% 53mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	1.06% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.026% 0.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Raw California Red Kidney Beans have 7.6 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 2.5 times more Vitamin B1, 6.8 times more Vitamin B2, 9.3 times more Vitamin B3, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, 3.6 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.

Comparing minerals per 100 calories for California Red Kidney Beans vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Raw California Red Kidney Beans have 17.2 times more Copper, 12.2 times more Magnesium, 5.1 times more Manganese, 12.1 times more Phosphorus, 8.5 times more Potassium and 1.7 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 1.7 times more Calcium, 3.6 times more Iron, 61.2 times more Sodium and 5.9 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have 4.8 times more Omega 3, 10.9 times more Fiber and 4.8 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Energy per 100 kcal.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.