Comparing Nutrients in 14 ounces Red Kidney Beans VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	46% 1338kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	6.45% 0.1g	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	261% 339g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	243% 176g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	160% 89.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	534% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	556% 7.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	532% 85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	653% 8.5mg	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	1543% 6172μg	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% 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	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	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	33% 329mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	49% 0.44mg	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	963% 77mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	129% 2.96mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	200% 2993mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	583% 64mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals ready-to-eat, QUAKER, CAP per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP:

• 14 ounces of Red Kidney Beans have 5.4 times more Vitamin B5, more Vitamin C and 9.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 2.7 times more Vitamin B1, 8.5 times more Vitamin B2, 10.2 times more Vitamin B3, 5.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 3 times more Vitamin E than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP:

• 14 ounces of Red Kidney Beans have 7.5 times more Calcium, 6.3 times more Copper, 2.5 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus and 7.3 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 2.9 times more Iron, 2 times more Selenium, 62.8 times more Sodium and 5.8 times more Zinc than Raw Red Kidney Beans.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 13.8 times more Omega 3, 6.1 times more Fiber and 5.1 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 4.8 times more Fat, 21.7 times more Saturated Fat, 3.2 times more Omega 6, 1.4 times more Carbohydrate and 21.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3