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Comparing Nutrients in 100 calories Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryVS California Red Kidney Beans

Weight per 100 calories

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry
28.3g
California Red Kidney Beans
30.3g

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

Which food has more nutrients per 100 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry
12%
11%
77%
California Red Kidney Beans
29%
1%
70%
100 kcal ▼

Macro Nutrients

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryvs California Red Kidney Beans
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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1.3%1.25g
Fat
0.078%0.076g
1.25 gvs0.076 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.92%0.29g
Saturated Fat
0.034%0.011g
0.29 gvs0.011 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
1.6%0.025g
NA gvs0.025 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.096%0.016g
NA gvs0.016 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.098%0.28mg
Cholesterol
0%0mg
0.28 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.6g
Carbohydrate
14%18g
20.6 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8%5.8g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.8 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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6.34%2.4g
Fiber
20%7.55g
2.4 gvs7.55 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
5.72%3.2g
Protein
13%7.4g
3.2 gvs7.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryvs California Red Kidney Beans
NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
8.92%0.11mg
Vitamin B1
13.4%0.16mg
Thiamine
0.11 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.7%0.061mg
Vitamin B2
5.1%0.066mg
Riboflavin
0.061 mgvs0.066 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3%0.48mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
0.48 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
4.73%0.24mg
Pantothenic acid
NA mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.44%0.045mg
Vitamin B6
9.25%0.12mg
Pyridoxine
0.045 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.76%11μg
Vitamin B9
30%119μg
Folates and Folic Acid
11 μgvs119 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2.36%0.057μg
Vitamin B12
0%0μg
Cobalamin
0.057 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.96%2.66mg
Vitamin C
1.5%1.36mg
Ascorbic acid
2.66 mgvs1.36 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.89%0.13mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.13 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryvs California Red Kidney Beans
3.5%35mg
Calcium
5.9%59mg
35 mgvs59 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
NA
Copper
37%0.33mg
NA mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
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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11%0.89mg
Iron
35.4%2.83mg
0.89 mgvs2.83 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.62%32mg
Magnesium
11.5%48.5mg
32 mgvs48.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
NA
Manganese
13%0.3mg
NA mgvs0.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
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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14.5%101mg
Phosphorus
17.5%123mg
101 mgvs123 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.7%126mg
Potassium
13.3%452mg
126 mgvs452 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
NA
Selenium
1.76%0.97μg
NA μgvs0.97 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
6.7%100mg
Sodium
0.22%3.33mg
100 mgvs3.33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.6%0.73mg
Zinc
7.02%0.77mg
0.73 mgvs0.77 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.058%2.14g
Water
0.096%3.56g
2.14 gvs3.56 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 100 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs California Red Kidney Beans:
Comparing minerals per 100 calories for Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs California Red Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dryCalifornia Red Kidney BeansVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dryCereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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