Comparing Nutrients in 14 ounces Canned Kidney Beans VS Cereals ready-to-eat, POST, COCOA PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Energy	11.5% 333kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	262% 340g	130g per day for Men 19-50 years
Sugars	10% 7.34g	196% 142g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	37% 20.7g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Vitamin A	NA	342% 3080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	427% 68.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	519% 6.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	860% 20.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	183% 1095IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Calcium	13.5% 135mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	58% 4.64mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 357mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	101% 55.6μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	157% 2358mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	188% 20.6mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, POST, COCOA PEBBLES per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Cereals ready-to-eat, POST, COCOA PEBBLES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• 14 ounces of Canned Kidney Beans have 3.2 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 11.2 times more Vitamin B1, 29.4 times more Vitamin B2, 41.8 times more Vitamin B3, 23 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• 14 ounces of Canned Kidney Beans have 1.5 times more Calcium, 1.2 times more Potassium and 31.2 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 2.2 times more Copper, 5.3 times more Iron, 15.6 times more Selenium, 2 times more Sodium and 11.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, POST, COCOA PEBBLES contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 5.5 times more Omega 3 and 2.7 times more Fiber than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 4.7 times more Energy, 6.8 times more Fat, 25.5 times more Saturated Fat, 5.9 times more Carbohydrate and 19.4 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, POST, COCOA PEBBLES offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 6 in 14 ounces.