Comparing Nutrients in 14 ounces Cereals ready-to-eat, granola, homemade VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Red Kidney Beans	Recommended Dietary Allowance
Energy	67% 1941kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	152% 2.43g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	187% 243g	130g per day for Men 19-50 years
Sugars	108% 78.6g	11.5% 8.33g	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	93% 35.3g	159% 60.3g	38g per day for Men 19-50 years
Protein	97% 54.3g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	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	181% 2.17mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	83.3% 333μg	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	5.3% 4.76mg	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	294% 44mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Red Kidney Beans	Recommended Dietary Allowance
Calcium	30% 302mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	196% 15.7mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	192% 4.4mg	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	244% 1711mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	150% 16.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.63% 23g	1.26% 46.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, granola, homemade versus 14 oz of 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, granola, homemade vs Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 52.9 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.7 times more Vitamin B9 and 3.8 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per 14 ounces.
• 14 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, granola, homemade as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.2 times more Magnesium, 3.6 times more Manganese, 7.9 times more Selenium and 1.5 times more Zinc than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.7 times more Iron and 2.5 times more Potassium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Red Kidney Beans contain similar levels of Calcium, Copper and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.5 times more Energy, 22.9 times more Fat, 25.7 times more Saturated Fat, 1.7 times more Omega 3, 31.6 times more Omega 6 and 9.4 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.7 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6