Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	11% 321kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	275% 358g	130g per day for Men 19-50 years
Sugars	10% 7.34g	293% 213g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	52.2% 20g	38g per day for Men 19-50 years
Protein	37% 20.7g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	367% 3302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	463% 5.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	459% 73.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	580% 7.54mg	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	23% 91μg	367% 1469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	926% 22.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	196% 1175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	11.5% 115mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	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	62% 4.96mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	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	60% 421mg	129% 901mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cereals ready-to-eat, POST, GOLDEN CRISP per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 14 ounces of Canned Red Kidney Beans with Liquids have 4.6 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain more Vitamin A, 13.2 times more Vitamin B1, 23.9 times more Vitamin B2, 37.4 times more Vitamin B3, 23.8 times more Vitamin B6, 16.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 16.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Calcium, 1.5 times more Potassium, 2.7 times more Sodium and 55.7 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.4 times more Copper, 5.4 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 44.2 times more Selenium and 9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Omega 3 than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 4.7 times more Energy, 6.8 times more Omega 6, 6.1 times more Carbohydrate and 29 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cereals ready-to-eat, POST, GOLDEN CRISP offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6