Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	17.4% 504kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	7.87% 1.34g	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	265% 344g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	75.5% 54.7g	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	0.27% 0.2g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 54.4g	g per day for Men 19-50 years
Fiber	67% 25.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	0% 0μg	554% 4985μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	626% 8.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	599% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	737% 9.6mg	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	958% 3834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1197% 28.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	91% 82mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	228% 1369IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	14% 139mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	57.8% 0.52mg	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	1386% 111mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	113% 2.6mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	137% 2052mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	268% 29.5mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Boiled All Types Kidney Beans have more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain more Vitamin A, 11.3 times more Vitamin B1, 35.4 times more Vitamin B2, 41.8 times more Vitamin B3, 20.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin B12, 17.3 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 1.6 times more Copper, 2.6 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium and 16.4 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 12.6 times more Iron, 1.5 times more Manganese, 2 times more Selenium, 517 times more Sodium and 7.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 13.1 times more Omega 3, 4.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 3 times more Energy, 3.1 times more Omega 6, 3.8 times more Carbohydrate and 43.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.