Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	17.4% 504kcal	55.4% 1607kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	5.25% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	266% 346g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	239% 173g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	39.7% 15g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	438% 5.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	539% 7mg	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	129% 516μg	350% 1401μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	875% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	233% 210mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	14% 139mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	106% 0.95mg	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	110% 8.8mg	787% 63mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	42.5% 0.98mg	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	78.2% 548mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	141% 2119mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kidney Beans versus 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 14 ounces of Boiled Kidney Beans have 2.2 times more Vitamin B5 and 14 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain more Vitamin A, 8.3 times more Vitamin B1, 25.8 times more Vitamin B2, 30.5 times more Vitamin B3, 14.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and 44.1 times more Vitamin C than Boiled All Types Kidney Beans.
• 14 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• 14 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 14 ounces of Boiled Kidney Beans have 1.7 times more Manganese, 2.3 times more Potassium and 1.8 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 2 times more Calcium, 7.1 times more Iron, 5.9 times more Selenium and 534 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain similar levels of Copper, Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Kidney Beans have 21.3 times more Omega 3, 1.7 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 3.2 times more Energy, 7 times more Fat, 13.2 times more Saturated Fat, 3.8 times more Carbohydrate and 136.6 times more Sugars than Boiled All Types Kidney Beans.
• 14 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 6 in 14 ounces.