Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	17.4% 504kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	20% 3.4g	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	256% 333g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	122% 88.5g	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	100% 38g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	238% 2.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	250% 3.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	239% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	293% 3.8mg	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	476% 11.4μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	14% 139mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	76.3% 0.69mg	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	172% 13.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	724% 16.7mg	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	156% 1095mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	38% 1298mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kidney Beans versus 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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, POST, Shredded Wheat, lightly frosted, spoon-size:

• 14 ounces of Boiled Kidney Beans have 8.4 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 4.5 times more Vitamin B1, 14.1 times more Vitamin B2, 16.6 times more Vitamin B3, 4 times more Vitamin B5, 8 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12 and 10.7 times more Vitamin E than Boiled All Types Kidney Beans.
• 14 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 14 ounces of Boiled Kidney Beans have 2.7 times more Calcium, 1.2 times more Copper and 1.2 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 1.6 times more Iron, 2.2 times more Magnesium, 9.8 times more Manganese, 2 times more Phosphorus, 3.7 times more Selenium and 2.9 times more Zinc than Boiled All Types Kidney Beans.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Kidney Beans have 2.7 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 2.8 times more Energy, 8 times more Omega 6, 3.7 times more Carbohydrate, 69.7 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6