Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	45% 1310kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	7.44% 2.4g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	31.7% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	249% 324g	130g per day for Men 19-50 years
Sugars	NA	160% 116g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	173% 97g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	0% 0μg	176% 1588μg	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	226% 36mg	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	275% 3.57mg	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	181% 722μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	447% 10.7μg	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	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	77.4% 774mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	88% 0.79mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	54% 226mg	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	92% 643mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	90% 1353mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.5% 18.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, POST SELECTS Blueberry Morning 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 SELECTS Blueberry Morning 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 SELECTS Blueberry Morning:

• 14 ounces of California Red Kidney Beans have 2.2 times more Vitamin B9 and 5 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 14 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 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 SELECTS Blueberry Morning have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 14 ounces of California Red Kidney Beans have 4.8 times more Calcium, 5.5 times more Copper, 2.8 times more Iron, 2.8 times more Magnesium, 2.5 times more Phosphorus, 7.6 times more Potassium and 1.6 times more Zinc than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 14 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 5.2 times more Selenium and 31 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 5.3 times more Fiber and 3.7 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 14 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 21.2 times more Fat, 1.7 times more Omega 3, 25.1 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Blueberry Morning offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6