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Compare Nutrients in 100 grams Cereals ready-to-eat, QUAKER, Oatmeal SquaresVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares
12%
11%
77%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
Cereals ready-to-eat, QUAKER, Oatmeal SquaresBoiled Kidney Beans
Vitamin A
39.6%
0%
356 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
57%
13%
0.683 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
65%
4.46%
0.85 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
60%
3.6%
9.57 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
67.7%
9.23%
0.88 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
12.8%
1.33%
11.5 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
32%
0.2%
4.86 mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.33%
7%
1.6 μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
181%
32.5%
722 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Cereals ready-to-eat, QUAKER, Oatmeal SquaresBoiled Kidney Beans
Calcium
20%
3.5%
201 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
52.7%
24%
0.474 mg0.216 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
366%
27.8%
29.3 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
28.8%
10.5%
115 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
132%
18.7%
3.041 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
53%
19.7%
371 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.6%
8.6%
357 mg405 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
12.5%
2%
6.9 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
23%
0.07%
347 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
65%
9.1%
7.18 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Boiled Kidney Beans:
Cereals ready-to-eat, QUAKER, Oatmeal Squares have 4.3 times more Thiamine, 14.7 times more Vitamin B2, 16.6 times more Vitamin B3, 7.3 times more Vitamin B6, 9.6 times more Vitamin C, 162 times more Vitamin E and 5.6 times more Folate than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 5.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.

Comparing minerals per 100 grams for Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Boiled Kidney Beans:
Cereals ready-to-eat, QUAKER, Oatmeal Squares have 5.7 times more Calcium, 2.2 times more Copper, 13.2 times more Iron, 2.7 times more Magnesium, 7.1 times more Manganese, 2.7 times more Phosphorus, 6.3 times more Selenium, 347 times more Sodium and 7.2 times more Zinc than Boiled All Types Kidney Beans. Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Boiled All Types Kidney Beans have similar amounts of Potassium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Cereals ready-to-eat, QUAKER, Oatmeal SquaresBoiled Kidney Beans
Fat
4.98%
0.52%
4.83 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
20%
15%
11.38 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
60%
17.5%
77.77 g22.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
13%
4.38%
379 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
23%
0.44%
16.69 g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
22%
17%
8.3 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
2.73%
0.23%
0.873 g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
4.25%
10.6%
0.068 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
8.54%
0.64%
1.452 g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.07%
1.8%
2.75 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Cereals ready-to-eat, QUAKER, Oatmeal Squares have 9.7 times more Fat, 1.3 times more Protein, 3.4 times more Carbohydrate, 3 times more Energy, 52.2 times more Sugars, 1.3 times more Fiber, 12 times more Saturated Fat and 13.4 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.5 times more Omega 3 and 24.3 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.