Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Cereals ready-to-eat, FAMILIA

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	17% 492kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	8.8% 2.82g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	36% 6.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	225% 293g	130g per day for Men 19-50 years
Sugars	NA	127% 92g	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	97% 37g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	30.5% 0.4mg	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	73.4% 294μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	48% 1.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	2.65% 2.4mg	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	NA	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	26% 262mg	68.7% 687mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	179% 1.6mg	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	148% 12mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	300% 1258mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	77.7% 544mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	57.7% 1961mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.2% 7.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals ready-to-eat, FAMILIA per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Cereals ready-to-eat, FAMILIA to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Cereals ready-to-eat, FAMILIA:

• 14 ounces of Boiled California Red Kidney Beans have 4.6 times more Vitamin B9 than Cereals ready-to-eat, FAMILIA.
• While 14 oz of Cereals ready-to-eat, FAMILIA contain 2.5 times more Vitamin B1, 8.9 times more Vitamin B2, 3.3 times more Vitamin B3 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, FAMILIA provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Cereals ready-to-eat, FAMILIA:

• 14 oz of Cereals ready-to-eat, FAMILIA contain 2.6 times more Calcium, 1.4 times more Copper, 6.6 times more Magnesium, 2.5 times more Phosphorus, 14.4 times more Selenium and 2.2 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, FAMILIA contain similar levels of Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, FAMILIA contain 3.1 times more Energy, 70 times more Fat, 50.8 times more Saturated Fat, 2.9 times more Omega 3, 77.4 times more Omega 6 and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, FAMILIA offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6