Comparing Nutrients in 14 ounces Cereals, farina, unenriched, dry VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, farina, unenriched, dry	Canned Kidney Beans	Recommended Dietary Allowance
Energy	50.5% 1465kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	20% 7.54g	45% 17g	38g per day for Men 19-50 years
Protein	75% 42g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	22.6% 0.29mg	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	24% 95μg	35.7% 143μg	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	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	59.5% 0.54mg	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	74.4% 5.95mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	120% 2.75mg	29% 0.67mg	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	50% 349mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	170% 93μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, unenriched, dry VS Canned Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, farina, unenriched, dry versus 14 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, farina, unenriched, dry vs Canned Kidney Beans:

• 14 ounces of Cereals, farina, unenriched, dry have 2 times more Vitamin B2, 1.7 times more Vitamin B3 and 3 times more Vitamin B5 than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cereals, farina, unenriched, dry vs Canned Kidney Beans:

• 14 ounces of Cereals, farina, unenriched, dry have 1.3 times more Iron, 4.1 times more Manganese and 26.1 times more Selenium than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 2.4 times more Calcium, 1.7 times more Copper, 2.1 times more Magnesium, 2.5 times more Potassium, 98.7 times more Sodium and 7.4 times more Water than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Canned Kidney Beans contain similar levels of Phosphorus and Zinc per 14 ounces.
• 14 ounces of Cereals, farina, unenriched, dry lack sufficient amounts of Calcium
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, farina, unenriched, dry have 4.4 times more Energy, 5.4 times more Carbohydrate and 2 times more Protein than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 4.1 times more Omega 3 and 2.3 times more Fiber than Cereals, farina, unenriched, dry.
• 14 ounces of Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3
• Both Cereals, farina, unenriched, dry as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.