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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	53% 1540kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	36% 6.14g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	69.6% 90g	130g per day for Men 19-50 years
Sugars	127% 92g	1.75% 1.27g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Boiled 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	36.6% 0.48mg	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	129% 516μg	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	5.3% 4.76mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	68.7% 687mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	107% 0.96mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	300% 1258mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	NA	82.3% 1.9mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	57.7% 1961mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.2% 7.54g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, FAMILIA VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, FAMILIA versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cereals ready-to-eat, FAMILIA have 2 times more Vitamin B1, 9.5 times more Vitamin B2, 3.1 times more Vitamin B3, more Vitamin B12 and 38.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 8.1 times more Vitamin B9 and 2.2 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, FAMILIA as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Cereals ready-to-eat, FAMILIA have 6.2 times more Calcium, 1.7 times more Copper, 7 times more Magnesium, 2.4 times more Phosphorus, 1.2 times more Potassium, 14.4 times more Selenium and 1.8 times more Zinc than Boiled Red Kidney Beans.
• Both Cereals ready-to-eat, FAMILIA and Boiled Red Kidney Beans contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, FAMILIA have 3.1 times more Energy, 12.6 times more Fat, 9.9 times more Saturated Fat, 14.5 times more Omega 6, 3.2 times more Carbohydrate and 72.5 times more Sugars than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.8 times more Omega 3 than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Boiled Red Kidney Beans offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6