Comparing Nutrients in 100 calories Royal Red Kidney Beans VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Weight per 100 calories

• Royal Red Kidney Beans: 30.4g
• Cereals ready-to-eat, POST, FRUITY PEBBLES: 25g

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

Discover which food has more nutrients per 100 calories - Royal Red Kidney Beans or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Royal Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.12% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.53g	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	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	20% 7.57g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.88% 0.12mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.26% 0.12mg	35.4% 0.46mg	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	23% 92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	57.6% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.37mg	6.14% 5.52mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	12.3% 73.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.22% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	4% 40mg	0.47% 4.73mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	3.87% 0.035mg	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	33% 2.64mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	0.95% 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	17.6% 123mg	2.52% 17.7mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	4.6% 2.54μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	8.8% 132mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	0.02% 0.75g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Cereals Ready-to-eat, POST, FRUITY PEBBLES Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Royal Red Kidney Beans or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Lets compare vitamin content per 100 calories of Royal Red Kidney Beans vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 100 calories of Royal Red Kidney Beans have 1.3 times more Vitamin B9 than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 100 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 2.9 times more Vitamin B1, 5.4 times more Vitamin B2, 7.2 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin B12, 4 times more Vitamin C and more Vitamin D than Raw Royal Red Kidney Beans.
• 100 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 100 calories for Royal Red Kidney Beans vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 100 calories of Royal Red Kidney Beans have 8.4 times more Calcium, 8.7 times more Copper, 1.6 times more Iron, 10.5 times more Magnesium, 7 times more Phosphorus and 22.8 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 100 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 2.6 times more Selenium, 33.4 times more Sodium and 1.7 times more Zinc than Raw Royal Red Kidney Beans.
• 100 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Royal Red Kidney Beans have 11.6 times more Omega 3, 38 times more Fiber and 6.7 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 100 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 45.3 times more Saturated Fat than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, POST, FRUITY PEBBLES offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Fiber
• Both Raw Royal Red Kidney Beans as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 6 in 100 calories.