Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	17.4% 504kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	68.5% 11.6g	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	223% 290g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	84.3% 61g	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	101% 38.5g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1707μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	305% 3.97mg	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	191% 762μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	480% 11.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51% 306IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	14% 139mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	176% 1.6mg	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	858% 68.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	78.2% 548mg	168% 1175mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	302% 166μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	83% 9.13mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.56% 20.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Boiled All Types Kidney Beans have 6 times more Vitamin C and 3.8 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain more Vitamin A, 4.4 times more Vitamin B1, 13.8 times more Vitamin B2, 16.6 times more Vitamin B3, 8.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 24.7 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Boiled All Types Kidney Beans have 1.2 times more Potassium and 12.9 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 1.9 times more Copper, 7.8 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 38 times more Selenium, 287 times more Sodium and 2.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 3.2 times more Energy, 21 times more Fat, 13.7 times more Saturated Fat, 27.2 times more Omega 6, 3.2 times more Carbohydrate, 48.1 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Omega 3 and Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.