Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cereals ready-to-eat, POST Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	45% 1310kcal	44.3% 1286kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	241% 313g	130g per day for Men 19-50 years
Sugars	NA	180% 131g	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	143% 54.4g	38g per day for Men 19-50 years
Protein	173% 97g	54% 30g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	168% 1508μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	211% 33.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	244% 3.18mg	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	336% 1345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45% 270IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	77.4% 774mg	17.5% 175mg	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	908% 72.6mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	554% 12.7mg	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	192% 1345mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	101% 1516mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	137% 15mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, POST Raisin Bran 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 Raisin Bran 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 Raisin Bran Cereal:

• 14 ounces of California Red Kidney Beans have 3.8 times more Vitamin B5 and 5 times more Vitamin C than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain more Vitamin A, 3.2 times more Vitamin B2, 4.1 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST Raisin Bran Cereal provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 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 Raisin Bran Cereal have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 14 ounces of California Red Kidney Beans have 4.4 times more Calcium, 2.8 times more Copper and 2.8 times more Potassium than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 2 times more Iron, 3.2 times more Manganese, 1.8 times more Selenium, 34.7 times more Sodium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST Raisin Bran Cereal contain similar levels of Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.4 times more Omega 3, 1.8 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 13.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST Raisin Bran Cereal offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6