Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	45% 1310kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	23% 22.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	52% 8.8g	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% 302g	130g per day for Men 19-50 years
Sugars	NA	129% 94g	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	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	181% 1627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	235% 3.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	278% 3.6mg	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	451% 11μg	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	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	77.4% 774mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	209% 1.88mg	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	487% 39mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	427% 9.8mg	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	167% 1167mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	99% 11mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits:

• 14 ounces of California Red Kidney Beans have 2.2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 14 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Vitamin A, 1.3 times more Vitamin B1, 3.5 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.
• Both California Red Kidney Beans and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits provide similar amounts of Vitamin B5 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, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 14 ounces of California Red Kidney Beans have 4.5 times more Calcium, 2.3 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 14 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 2.5 times more Manganese, 5.4 times more Selenium and 22.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain similar levels of Iron and 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 3.4 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 14 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 22.4 times more Fat, 22.2 times more Saturated Fat, 41.1 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, wheat and bran, presweetened with nuts and fruits offer comparable quantities of Energy and Omega 3 per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6