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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	46% 1338kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	5.16% 5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	187% 243g	263% 342g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	160% 89.4g	47.4% 26.6g	56g per day for Men 19-50 years

Vitamins

	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	201% 2.4mg	678% 8.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	393% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	719% 115mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	33% 329mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	65.7% 0.59mg	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	1624% 130mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	230% 1611mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	130% 71.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	144% 2163mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.39% 14.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals ready-to-eat, RALSTON CRISP RICE per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 Red Kidney Beans vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 14 ounces of Red Kidney Beans have 2.5 times more Vitamin B5 and 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, 3.4 times more Vitamin B1, 6 times more Vitamin B2, 13.7 times more Vitamin B3, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, 14.3 times more Vitamin C and more Vitamin D than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin K
• Both Raw 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 Red Kidney Beans vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 14 ounces of Red Kidney Beans have 16.6 times more Calcium, 4.7 times more Copper, 6 times more Magnesium, 4.1 times more Phosphorus, 12.8 times more Potassium and 2.1 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 4.9 times more Iron, 5.6 times more Selenium and 45.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, RALSTON CRISP RICE contain similar levels of Manganese 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 Red Kidney Beans have more Omega 3, 21.7 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 1.4 times more Carbohydrate and 5.8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, RALSTON CRISP RICE offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 6 in 14 ounces.