Comparing Nutrients in 14 ounces Cereals, QUAKER, corn grits, instant, plain, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	47% 1361kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	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	8.27% 6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	260% 99g	38g per day for Men 19-50 years
Protein	52% 29g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	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	644% 7.72mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.77mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	175% 699μg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	150% 1500mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	1922% 154mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	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	41% 286mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	297% 4449mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.77% 28.6g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, corn grits, instant, plain, dry versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, corn grits, instant, plain, dry vs California Red Kidney Beans:

• 14 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 3.7 times more Vitamin B1, 3.2 times more Vitamin B2 and 4.4 times more Vitamin B3 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3.2 times more Vitamin B5, 2.8 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, corn grits, instant, plain, dry.
• 14 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, corn grits, instant, plain, dry vs California Red Kidney Beans:

• 14 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 1.9 times more Calcium, 4.1 times more Iron, 5.3 times more Selenium and 101.9 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 36.7 times more Copper, 5.7 times more Magnesium, 4.9 times more Manganese, 5.6 times more Phosphorus, 11 times more Potassium and 6.2 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 8.6 times more Fat, 17.4 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.8 times more Omega 3, 5.9 times more Fiber and 3.3 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and California Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6