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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	17.4% 504kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	7.44% 2.4g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	69.6% 90g	249% 324g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	77.3% 29.4g	49% 18.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	53% 0.64mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	5.3% 4.76mg	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	0.79% 0.12mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	11% 111mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	146% 11.7mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	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	80.5% 564mg	92% 643mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	90% 1353mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.5% 18.7g	3700g per day for Men 19-50 years

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

• 14 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain more Vitamin A, 4.4 times more Vitamin B1, 13.8 times more Vitamin B2, 15.7 times more Vitamin B3, 7.5 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D, 52 times more Vitamin E and 1.5 times more Vitamin K than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Boiled Red Kidney Beans as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Vitamin C in 14 ounces.

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

• 14 ounces of Boiled Red Kidney Beans have 1.2 times more Copper and 2.1 times more Potassium than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 14 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 1.5 times more Calcium, 1.3 times more Magnesium, 13.9 times more Selenium, 170.5 times more Sodium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Blueberry Morning contain similar levels of Iron and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 1.6 times more Fiber and 1.3 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 3.1 times more Energy, 10.6 times more Fat, 12.7 times more Omega 6, 3.6 times more Carbohydrate and 91.3 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Blueberry Morning offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6