Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	45% 1310kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	68.5% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	223% 290g	130g per day for Men 19-50 years
Sugars	NA	84.3% 61g	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	260% 99g	101% 38.5g	38g per day for Men 19-50 years
Protein	173% 97g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1707μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	305% 3.97mg	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	391% 1564μg	191% 762μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	480% 11.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51% 306IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	77.4% 774mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	176% 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	464% 37mg	858% 68.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	168% 1175mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	302% 166μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	83% 9.13mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• 14 ounces of California Red Kidney Beans have 2.1 times more Vitamin B9 and 22.5 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• 14 ounces of California Red Kidney Beans have 5 times more Calcium, 2.8 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 4.4 times more Potassium than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 1.9 times more Iron, 13.1 times more Selenium and 26.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2.6 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 42 times more Fat, 27.8 times more Saturated Fat, 2 times more Omega 3 and 54.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6