Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	17.4% 504kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	5.16% 5g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	6.84% 1.16g	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	263% 342g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	66.3% 48g	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	3.34% 2.42g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	47.4% 26.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	0% 0μg	501% 4509μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	678% 8.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	393% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	719% 115mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	591% 7.7mg	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	601% 2405μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	901% 21.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	200% 1203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	11% 111mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	65.7% 0.59mg	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	1624% 130mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	190% 4.37mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	130% 71.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	144% 2163mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.39% 14.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE 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, RALSTON CRISP RICE:

• 14 ounces of Boiled Red Kidney Beans have more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain more Vitamin A, 12.8 times more Vitamin B1, 22.2 times more Vitamin B2, 50.1 times more Vitamin B3, 1.4 times more Vitamin B5, 16.1 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 53.8 times more Vitamin C and more Vitamin D than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 14 ounces of Boiled Red Kidney Beans have 5.6 times more Calcium, 1.6 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus and 3.8 times more Potassium than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 11.1 times more Iron, 2.3 times more Manganese, 15 times more Selenium and 272.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals ready-to-eat, RALSTON CRISP RICE contain similar levels of Zinc per 14 ounces.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have more Omega 3, 10.6 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 3 times more Energy, 3.8 times more Carbohydrate and 37.9 times more Sugars than Boiled Red Kidney Beans.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Red Kidney Beans as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 6 in 14 ounces.