Comparing Nutrients in 14 ounces Cereals ready-to-eat, FAMILIA VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	California Red Kidney Beans	Recommended Dietary Allowance
Energy	53% 1540kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	36% 6.14g	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	225% 293g	183% 237g	130g per day for Men 19-50 years
Sugars	127% 92g	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	88.8% 33.7g	260% 99g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	16% 63.5μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	48% 1.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	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	30.7% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	68.7% 687mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	138% 11mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	300% 1258mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	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	191% 1338mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	57.7% 1961mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.2% 7.54g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, FAMILIA vs California Red Kidney Beans:

• Cereals ready-to-eat, FAMILIA have 2.5 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B1, 4 times more Vitamin B6, 24.6 times more Vitamin B9 and 7.5 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Cereals ready-to-eat, FAMILIA as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, FAMILIA vs California Red Kidney Beans:

• Cereals ready-to-eat, FAMILIA have 2 times more Magnesium and 5.4 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Copper, 3.4 times more Iron, 3 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Raw California Red Kidney Beans have similar amounts of Calcium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, FAMILIA have 25.2 times more Fat, 19.8 times more Saturated Fat, 28.7 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 14 oz.
• Both Cereals ready-to-eat, FAMILIA as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.