Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Oatmeal SquaresVS California Red Kidney Beans

Weight per 100 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares

26.4g

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 ready-to-eat, QUAKER, Oatmeal Squares or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares

11%

78%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs 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%1.27g

Fat

0.078%0.076g

1.27 gvs0.076 g

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

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0.72%0.23g

Saturated Fat

0.034%0.011g

0.23 gvs0.011 g

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

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1.12%0.018g

Omega 3

1.6%0.025g

0.018 gvs0.025 g

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

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2.25%0.38g

Omega 6

0.096%0.016g

0.38 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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15.8%20.5g

Carbohydrate

14%18g

20.5 gvs18 g

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

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6.07%4.4g

Sugars

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

4.4 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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5.76%2.2g

Fiber

20%7.55g

2.2 gvs7.55 g

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

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5.36%3g

Protein

13%7.4g

3 gvs7.4 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs California Red Kidney Beans

10.4%94μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

94 μgvs0 μg

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

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15%0.18mg

Vitamin B1

13.4%0.16mg

Thiamine

0.18 mgvs0.16 mg

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

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17.3%0.22mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.22 mgvs0.066 mg

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

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15.8%2.53mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

2.53 mgvs0.62 mg

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

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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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18%0.23mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.23 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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47.6%191μg

Vitamin B9

30%119μg

Folates and Folic Acid

191 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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3.37%3.03mg

Vitamin C

1.5%1.36mg

Ascorbic acid

3.03 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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8.55%1.3mg

Vitamin E

Tocopherols and Tocotrienols

1.3 mgvsNA mg

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

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0.35%0.42μg

Vitamin K

Phytomenadione or phylloquinone

0.42 μgvsNA μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs California Red Kidney Beans

5.3%53mg

Calcium

5.9%59mg

53 mgvs59 mg

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

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14%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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97%7.73mg

Iron

35.4%2.83mg

7.73 mgvs2.83 mg

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

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7.22%30.3mg

Magnesium

11.5%48.5mg

30.3 mgvs48.5 mg

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

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35%0.8mg

Manganese

13%0.3mg

0.8 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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14%98mg

Phosphorus

17.5%123mg

98 mgvs123 mg

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

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2.77%94mg

Potassium

13.3%452mg

94 mgvs452 mg

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

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3.3%1.82μg

Selenium

1.76%0.97μg

1.82 μgvs0.97 μg

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

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6.1%92mg

Sodium

0.22%3.33mg

92 mgvs3.33 mg

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

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17.2%1.9mg

Zinc

7.02%0.77mg

1.9 mgvs0.77 mg

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

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0.02%0.73g

Water

0.096%3.56g

0.73 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, QUAKER, Oatmeal Squares vs California Red Kidney Beans:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have more Vitamin A, 3.4 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.2 times more Vitamin C than Raw California Red Kidney Beans.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 100 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares vs California Red Kidney Beans:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 2.7 times more Iron, 2.6 times more Manganese, 1.9 times more Selenium, 27.5 times more Sodium and 2.5 times more Zinc than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.7 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 4.8 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Raw California Red Kidney Beans have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 16.8 times more Fat and 23.4 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 3.4 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares 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, QUAKER, Oatmeal SquaresVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonCalifornia Red Kidney BeansVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonCereals ready-to-eat, QUAKER, Oatmeal SquaresVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Oatmeal SquaresVS California Red Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: