Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	9%	9%	82%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Recommended Dietary Allowance
Energy	17.4% 504kcal	51% 1480kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	NA	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	241% 313g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	136% 99g	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	66% 25g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	445% 5.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	466% 6.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	443% 71mg	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	548% 7.12mg	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	1425% 5699μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Recommended Dietary Allowance
Calcium	14% 139mg	139% 1385mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	NA	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	1423% 114mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	86% 361mg	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	221% 1544mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kidney Beans versus 14 oz of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal 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, QUAKER, Maple Brown Sugar LIFE Cereal:

• 14 oz of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal contain 8.4 times more Vitamin B1, 26.3 times more Vitamin B2, 30.9 times more Vitamin B3, 15 times more Vitamin B6, 11 times more Vitamin B9 and 18.7 times more Vitamin E than Boiled All Types Kidney Beans.
• 14 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal:

• 14 ounces of Boiled Kidney Beans have 1.5 times more Potassium than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• While 14 oz of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal contain 10 times more Calcium, 12.9 times more Iron, 2.2 times more Magnesium, 2.8 times more Phosphorus, 477 times more Sodium and 13.5 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal contain 2.9 times more Energy, 8.1 times more Fat, 10.5 times more Saturated Fat, 3.5 times more Carbohydrate and 77.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal offer comparable quantities of Fiber and Protein per 14 ounces.