Comparing Nutrients in 14 ounces Red Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	46% 1338kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	28.5% 0.46g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	46.3% 7.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	227% 295g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	132% 96g	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	97% 37g	38g per day for Men 19-50 years
Protein	160% 89.4g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	0% 0μg	179% 1615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	2.2% 2mg	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	5.56% 0.83mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	33% 329mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	176% 1.6mg	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	814% 65mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	230% 1611mg	143% 1004mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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, GREAT GRAINS, Raisin, Date & Pecan 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, GREAT GRAINS, Raisin, Date & Pecan:

• 14 ounces of Red Kidney Beans have 2.2 times more Vitamin B9, 9 times more Vitamin C and 2.2 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain more Vitamin A, 3.7 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin B12, more Vitamin D and 2.7 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 14 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 14 ounces of Red Kidney Beans have 2.1 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 2.5 times more Iron, 9.5 times more Selenium and 20.6 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 3.1 times more Omega 3, 1.6 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 6.7 times more Fat, 5.2 times more Saturated Fat, 8.7 times more Omega 6 and 11.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6