Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Energy	17.4% 504kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	21% 20.5g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	NA	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	182% 236g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	NA	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	431% 164g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	124% 69.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	511% 82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	233% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	208% 2.7mg	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	192% 766μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Calcium	11% 111mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	481% 4.33mg	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	689% 55mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	573% 2405mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	2999% 69mg	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	745% 5215mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	150% 5096mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	405% 44.6mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1.26% 46.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 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, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 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, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 14 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 6.9 times more Vitamin B1, 7.8 times more Vitamin B2, 35.7 times more Vitamin B3, 13.3 times more Vitamin B5, 5.7 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin B12 than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled Red Kidney Beans as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 14 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 2.4 times more Calcium, 4.5 times more Copper, 4.7 times more Iron, 13.5 times more Magnesium, 36.4 times more Manganese, 9.3 times more Phosphorus, 3.2 times more Potassium and 10.5 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 1.6 times more Energy, 10.3 times more Fat, 10.7 times more Saturated Fat, 2.6 times more Carbohydrate, 5.6 times more Fiber and 2 times more Protein than Boiled Red Kidney Beans.