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

Weight per 100 calories

Cereals ready-to-eat, granola, homemade

20.4g

California Red Kidney Beans

30.3g

Cereals ready-to-eat, granola, homemade have 1.5 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

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

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, granola, homemade

11%

45%

44%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

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

Fat

0.078%0.076g

4.97 gvs0.076 g

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

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2.53%0.81g

Saturated Fat

0.034%0.011g

0.81 gvs0.011 g

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

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7.8%0.12g

Omega 3

1.6%0.025g

0.12 gvs0.025 g

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

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8.65%1.47g

Omega 6

0.096%0.016g

1.47 gvs0.016 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

14%18g

11 gvs18 g

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

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5.6%4.05g

Sugars

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

4.05 gvsNA 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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4.8%1.82g

Fiber

20%7.55g

1.82 gvs7.55 g

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

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5%2.8g

Protein

13%7.4g

2.8 gvs7.4 g

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

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Vitamins

Cereals ready-to-eat, granola, homemadevs California Red Kidney Beans

0.023%0.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.2 μgvs0 μg

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

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9.34%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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5.57%0.072mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.072 mgvs0.066 mg

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

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3.5%0.56mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs0.62 mg

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

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3.08%0.15mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.15 mgvs0.24 mg

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

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5.82%0.076mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.076 mgvs0.12 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

30%119μg

Folates and Folic Acid

17 μgvs119 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

1.5%1.36mg

Ascorbic acid

0.25 mgvs1.36 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

Tocopherols and Tocotrienols

2.27 mgvsNA mg

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

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0.9%1.1μg

Vitamin K

Phytomenadione or phylloquinone

1.1 μgvsNA μg

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

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Minerals

Cereals ready-to-eat, granola, homemadevs California Red Kidney Beans

1.55%15.5mg

Calcium

5.9%59mg

15.5 mgvs59 mg

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

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14.7%0.13mg

Copper

37%0.33mg

0.13 mgvs0.33 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

35.4%2.83mg

0.81 mgvs2.83 mg

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

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8.18%34.4mg

Magnesium

11.5%48.5mg

34.4 mgvs48.5 mg

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

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35.5%0.82mg

Manganese

13%0.3mg

0.82 mgvs0.3 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

17.5%123mg

88 mgvs123 mg

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

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3.24%110mg

Potassium

13.3%452mg

110 mgvs452 mg

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

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9.44%5.2μg

Selenium

1.76%0.97μg

5.2 μgvs0.97 μg

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

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0.35%5.3mg

Sodium

0.22%3.33mg

5.3 mgvs3.33 mg

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

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7.75%0.85mg

Zinc

7.02%0.77mg

0.85 mgvs0.77 mg

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

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0.032%1.2g

Water

0.096%3.56g

1.2 gvs3.56 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 California Red Kidney Beans:

Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 7 times more Vitamin B9 and 5.6 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

Cereals ready-to-eat, granola, homemade have 2.7 times more Manganese and 5.4 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.8 times more Calcium, 2.5 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus and 4.1 times more Potassium than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Raw California Red Kidney Beans have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, granola, homemade have 65.6 times more Fat, 74.2 times more Saturated Fat, 4.9 times more Omega 3 and 89.9 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.6 times more Carbohydrate, 4.1 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Raw California Red Kidney Beans have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Raw California Red 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 CerealCalifornia Red Kidney BeansVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCereals ready-to-eat, granola, homemadeVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: