Comparing Nutrients in 100 calories Red Kidney Beans VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 27g

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

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Cereals ready-to-eat, GENERAL MILLS, CHEERIOS?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	1.14% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	15% 19.7g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	1.67% 1.2g	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	12% 4.5g	7.14% 2.7g	38g per day for Men 19-50 years
Protein	12% 6.7g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.6% 266μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	37% 0.48mg	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	29.2% 117μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	76% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	6.4% 5.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.4% 38.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.062mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	11.6% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	0% 0μg	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	25% 2mg	97% 7.77mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	7.3% 30.6mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	41.6% 0.96mg	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	17.2% 120mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	8.9% 134mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.027% 1g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals Ready-to-eat, GENERAL MILLS, CHEERIOS Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Cereals ready-to-eat, GENERAL MILLS, CHEERIOS?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 100 calories of Red Kidney Beans have 2.4 times more Vitamin B2 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 100 kcal of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain more Vitamin A, 1.9 times more Vitamin B1, 7.7 times more Vitamin B3, 4.1 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 4.3 times more Vitamin C and more Vitamin D than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 100 calories of Red Kidney Beans have 2 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 2.4 times more Potassium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 100 kcal of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 3.9 times more Calcium, 3.9 times more Iron, 2.9 times more Manganese, 7 times more Selenium, 37.5 times more Sodium and 4.4 times more Zinc than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS lack sufficient amounts of Fluoride in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 5.8 times more Omega 3, 1.7 times more Fiber and 2 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 100 kcal of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 8.7 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 100 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS provide inadequate amounts of Omega 3