Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Energy	17.4% 504kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.47% 1.1g	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	271% 353g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	243% 176g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	27.8% 4.45mg	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	18.3% 0.24mg	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	15% 59.5μg	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	1.32% 1.2mg	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	66.4% 9.96mg	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, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Calcium	14% 139mg	7.14% 71.4mg	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	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	54% 226mg	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	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	23.2% 790mg	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	201% 3008mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS 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, MOTHER'S GRAHAM BUMPERS 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, MOTHER'S GRAHAM BUMPERS:

• 14 ounces of Boiled Kidney Beans have 2 times more Vitamin B6 and 8.7 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 1.9 times more Vitamin B3 and 83.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 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, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 14 ounces of Boiled Kidney Beans have 1.9 times more Calcium and 2 times more Potassium than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 1.4 times more Magnesium and 758 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain similar levels of Iron, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Kidney Beans have 2.5 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 3 times more Energy, 3.9 times more Carbohydrate and 138.5 times more Sugars than Boiled All Types Kidney Beans.