Comparing Nutrients in 14 ounces Canned Kidney Beans VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	11.5% 333kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	7.44% 2.4g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	31.7% 5.4g	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	249% 324g	130g per day for Men 19-50 years
Sugars	10% 7.34g	160% 116g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	37% 20.7g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	NA	176% 1588μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	226% 36mg	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	275% 3.57mg	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	181% 722μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	447% 10.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	13.5% 135mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	88% 0.79mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	54% 226mg	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	92% 643mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	90% 1353mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.5% 18.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, POST SELECTS Blueberry Morning 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 SELECTS Blueberry Morning 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 SELECTS Blueberry Morning:

• 14 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 6 times more Vitamin B1, 15.7 times more Vitamin B2, 22.1 times more Vitamin B3, 12.2 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, more Vitamin D, 78 times more Vitamin E and 3.1 times more Vitamin K than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 14 ounces of Canned Kidney Beans have 1.2 times more Potassium and 16.6 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 14 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 1.5 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus, 18.6 times more Selenium and 3.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, POST SELECTS Blueberry Morning contain similar levels of Calcium and Sodium per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 4.7 times more Energy, 8.8 times more Fat, 1.7 times more Omega 3, 12.8 times more Omega 6, 5.6 times more Carbohydrate and 15.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, POST SELECTS Blueberry Morning offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6