Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	17.4% 504kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	11.7% 3.75g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	1067% 17g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	39.3% 6.7g	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	201% 261g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	8.54% 6.2g	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	1.15% 0.83g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 3.73g	g per day for Men 19-50 years
Fiber	67% 25.4g	212% 80.6g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, UNCLE SAM CEREAL	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	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	49.3% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	292% 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	52.6% 210μg	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	10.6% 9.53mg	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	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	14% 139mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	332% 3mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	623% 14.3mg	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	212% 1484mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	637% 350μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, UNCLE SAM 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, UNCLE SAM 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, UNCLE SAM CEREAL:

• 14 ounces of Boiled Kidney Beans have 2.5 times more Vitamin B9 and 4.7 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 4.2 times more Vitamin B1, 2.2 times more Vitamin B2, 8.3 times more Vitamin B3, 2.8 times more Vitamin B5, 8 times more Vitamin B6, 2 times more Vitamin C and 30 times more Vitamin E than Boiled All Types Kidney Beans.
• 14 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.7 times more Calcium, 3.5 times more Copper, 1.8 times more Iron, 4.9 times more Magnesium, 8.4 times more Manganese, 2.7 times more Phosphorus, 80.3 times more Selenium, 206 times more Sodium and 3.9 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.7 times more Energy, 23.2 times more Fat, 13 times more Saturated Fat, 25.3 times more Omega 3, 15.6 times more Omega 6, 2.9 times more Carbohydrate, 4.9 times more Sugars, 3.2 times more Fiber and 1.8 times more Protein than Boiled All Types Kidney Beans.
• 14 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6