Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	45% 1310kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.12% 1.64g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	7.5% 5.44g	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	98% 37.3g	38g per day for Men 19-50 years
Protein	173% 97g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	211% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	131% 21mg	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	39.7% 0.52mg	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	153% 611μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	69.5% 1.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	77.4% 774mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	200% 1.8mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	126% 528mg	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	188% 1314mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	888% 489μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	111% 12mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.4% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of California Red Kidney Beans have 3.1 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.8 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of California Red Kidney Beans have 8.1 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 1.2 times more Magnesium, 1.2 times more Phosphorus and 4.1 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 38.5 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2.1 times more Omega 3, 2.6 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 8.6 times more Fat, 14.9 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, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6