Comparing Nutrients in 100 calories California Red Kidney BeansVS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 100 calories

California Red Kidney Beans

30.3g

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

27.7g

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, POST, GRAPE-NUTS Cereal?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

12%

84%

100 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.078%0.076g

Fat

0.52%0.5g

0.076 gvs0.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.034%0.011g

Saturated Fat

0.29%0.094g

0.011 gvs0.094 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.025g

Omega 3

1.06%0.017g

0.025 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.096%0.016g

Omega 6

1.17%0.2g

0.016 gvs0.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

17%22.3g

18 gvs22.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

3.4%2.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs2.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.55g

Fiber

9.48%3.6g

7.55 gvs3.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.4g

Protein

5.55%3.1g

7.4 gvs3.1 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

California Red Kidney Beansvs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.4%0.16mg

Vitamin B1

15%0.18mg

Thiamine

0.16 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.1%0.066mg

Vitamin B2

2.56%0.033mg

Riboflavin

0.066 mgvs0.033 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.9%0.62mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs2.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.73%0.24mg

Vitamin B5

4.83%0.24mg

Pantothenic acid

0.24 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.25%0.12mg

Vitamin B6

18.3%0.24mg

Pyridoxine

0.12 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30%119μg

Vitamin B9

24%96μg

Folates and Folic Acid

119 μgvs96 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.5%1.36mg

Vitamin C

0.031%0.028mg

Ascorbic acid

1.36 mgvs0.028 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

1.14%0.17mg

Tocopherols and Tocotrienols

NA mgvs0.17 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.46%0.55μg

Phytomenadione or phylloquinone

NA μgvs0.55 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

California Red Kidney Beansvs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

5.9%59mg

Calcium

0.89%8.86mg

59 mgvs8.86 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg

Copper

10.5%0.094mg

0.33 mgvs0.094 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.4%2.83mg

Iron

97%7.76mg

2.83 mgvs7.76 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.5%48.5mg

Magnesium

8.18%34.3mg

48.5 mgvs34.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

39%0.9mg

0.3 mgvs0.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.5%123mg

Phosphorus

18.5%129mg

123 mgvs129 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.3%452mg

Potassium

3.26%111mg

452 mgvs111 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.76%0.97μg

Selenium

4.6%2.52μg

0.97 μgvs2.52 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.22%3.33mg

Sodium

8.6%129mg

3.33 mgvs129 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.02%0.77mg

Zinc

5.2%0.57mg

0.77 mgvs0.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.096%3.56g

Water

0.026%0.97g

3.56 gvs0.97 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

Raw California Red Kidney Beans have 2 times more Vitamin B2, 1.2 times more Vitamin B9 and 49.2 times more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.8 times more Vitamin B3 and 2 times more Vitamin B6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

Raw California Red Kidney Beans have 6.7 times more Calcium, 3.5 times more Copper, 1.4 times more Magnesium, 4.1 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 2.7 times more Iron, 3 times more Manganese, 2.6 times more Selenium and 38.6 times more Sodium than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw California Red Kidney Beans have 1.5 times more Omega 3, 2.1 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 12.2 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansCereals ready-to-eat, POST, GRAPE-NUTS CerealVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS POST, GRAPE-NUTS FlakesCereals ready-to-eat, POST, GRAPE-NUTS CerealVS POST, GRAPE-NUTS Flakes

Compare Foods

Comparing Nutrients in 100 calories California Red Kidney BeansVS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 100 calories

Which food has more nutrients per 100 calories - California Red Kidney Beans or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: