Comparing Nutrients in 14 ounces Cereal Coffee Substitute VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereal Coffee Substitute	7%	6%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereal Coffee Substitute	California Red Kidney Beans	Recommended Dietary Allowance
Energy	49.3% 1429kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	7.48% 2.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 311g	183% 237g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	243% 92g	260% 99g	38g per day for Men 19-50 years
Protein	42.6% 24g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereal Coffee Substitute	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.96mg	121% 1.58mg	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	51.6% 206μg	391% 1564μg	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	0% 0mg	20% 18mg	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	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereal Coffee Substitute	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 230mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	485% 4.37mg	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	228% 18.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	231% 968mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	173% 3.97mg	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	329% 2302mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	285% 9696mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	463% 254μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	22% 329mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereal Coffee Substitute vs California Red Kidney Beans:

• Cereal Coffee Substitute Powder has 8.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 7.6 times more Vitamin B9 and more Vitamin C than Cereal Coffee Substitute Powder.
• Both Cereal Coffee Substitute Powder as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereal Coffee Substitute vs California Red Kidney Beans:

• Cereal Coffee Substitute Powder has 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium, 20 times more Selenium and 7.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Calcium, 5.3 times more Copper, 2 times more Iron and 5 times more Zinc than Cereal Coffee Substitute Powder.
• Both Cereal Coffee Substitute Powder and Raw California Red Kidney Beans have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereal Coffee Substitute Powder has 10.1 times more Fat, 16.8 times more Saturated Fat, 21 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Protein than Cereal Coffee Substitute Powder.
• Both Cereal Coffee Substitute Powder and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Fiber per 14 oz.
• Both Cereal Coffee Substitute Powder as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.