Comparing Nutrients in 100 calories Cereals ready-to-eat, granola, homemadeVS Canned Kidney Beans

Weight per 100 calories

Cereals ready-to-eat, granola, homemade

20.4g

Canned Kidney Beans

119g

Cereals ready-to-eat, granola, homemade have 5.8 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, granola, homemade or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, granola, homemade

11%

45%

44%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, granola, homemadevs Canned 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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5.13%4.97g

Fat

0.74%0.71g

4.97 gvs0.71 g

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

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2.53%0.81g

Saturated Fat

0.52%0.17g

0.81 gvs0.17 g

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

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7.8%0.12g

Omega 3

6.1%0.098g

0.12 gvs0.098 g

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

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8.65%1.47g

Omega 6

0.74%0.13g

1.47 gvs0.13 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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8.48%11g

Carbohydrate

13.3%17.3g

11 gvs17.3 g

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

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5.6%4.05g

Sugars

3.04%2.2g

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

4.05 gvs2.2 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%2.2g

NA gvs2.2 g

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

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4.8%1.82g

Fiber

13.5%5.1g

1.82 gvs5.1 g

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

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5%2.8g

Protein

11%6.2g

2.8 gvs6.2 g

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

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Vitamins

Cereals ready-to-eat, granola, homemadevs Canned Kidney Beans

0.023%0.2μg

Vitamin A

RAE, retinol activity equivalents

0.2 μgvsNA μg

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

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9.34%0.11mg

Vitamin B1

11.5%0.14mg

Thiamine

0.11 mgvs0.14 mg

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

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5.57%0.072mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.072 mgvs0.061 mg

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

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3.5%0.56mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs0.49 mg

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

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3.08%0.15mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.15 mgvs0.16 mg

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

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5.82%0.076mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.076 mgvs0.088 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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4.3%17μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

17 μgvs43 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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0.27%0.25mg

Vitamin C

1.6%1.43mg

Ascorbic acid

0.25 mgvs1.43 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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15%2.27mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

2.27 mgvs0.024 mg

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

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0.9%1.1μg

Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

1.1 μgvs4.9 μg

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

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Minerals

Cereals ready-to-eat, granola, homemadevs Canned Kidney Beans

1.55%15.5mg

Calcium

4.05%40.5mg

15.5 mgvs40.5 mg

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

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14.7%0.13mg

Copper

18%0.16mg

0.13 mgvs0.16 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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10%0.81mg

Iron

17.4%1.4mg

0.81 mgvs1.4 mg

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

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8.18%34.4mg

Magnesium

7.65%32mg

34.4 mgvs32 mg

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

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35.5%0.82mg

Manganese

8.7%0.2mg

0.82 mgvs0.2 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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12.6%88mg

Phosphorus

15.3%107mg

88 mgvs107 mg

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

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3.24%110mg

Potassium

8.3%282mg

110 mgvs282 mg

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

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9.44%5.2μg

Selenium

1.95%1.07μg

5.2 μgvs1.07 μg

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

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0.35%5.3mg

Sodium

23.5%352mg

5.3 mgvs352 mg

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

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7.75%0.85mg

Zinc

4.98%0.55mg

0.85 mgvs0.55 mg

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

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0.032%1.2g

Water

2.5%93g

1.2 gvs93 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 Cereals ready-to-eat, granola, homemade vs Canned Kidney Beans:

Cereals ready-to-eat, granola, homemade have 95.3 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.5 times more Vitamin B9, 5.8 times more Vitamin C and 4.5 times more Vitamin K than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, granola, homemade vs Canned Kidney Beans:

Cereals ready-to-eat, granola, homemade have 4.1 times more Manganese, 4.8 times more Selenium and 1.6 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.6 times more Calcium, 1.7 times more Iron, 2.6 times more Potassium, 66.3 times more Sodium and 77.8 times more Water than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Canned All Types Kidney Beans have similar amounts of Copper, Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, granola, homemade have 7 times more Fat, 4.8 times more Saturated Fat, 1.3 times more Omega 3, 11.7 times more Omega 6 and 1.8 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Carbohydrate, 2.8 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Canned All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, granola, homemadeVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCanned Kidney BeansVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCereals ready-to-eat, granola, homemadeVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, granola, homemadeVS Canned Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, granola, homemade or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: