Comparing Nutrients in 14 ounces Red Kidney Beans VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	46% 1338kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	246% 319g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	48.5% 35g	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	159% 60.3g	136% 51.6g	38g per day for Men 19-50 years
Protein	160% 89.4g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	263% 3.4mg	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0.44% 0.4mg	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	5.56% 0.83mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	33% 329mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	558% 13mg	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% 1611mg	265% 1853mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	123% 1846mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	74.7% 8.2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 14 ounces of Red Kidney Beans have 1.8 times more Vitamin B2, 45 times more Vitamin C and 2.8 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 4.1 times more Vitamin B3, 2.2 times more Vitamin B6 and 3 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 14 ounces of Red Kidney Beans have 2.6 times more Calcium, 2.1 times more Copper, 3.4 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 4.2 times more Iron, 2.9 times more Manganese, 2.8 times more Selenium and 38.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 5.9 times more Omega 3 and 2 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.2 times more Omega 6, 1.3 times more Carbohydrate and 4.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy and Fiber per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6