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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	67% 1941kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	152% 2.43g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	178% 232g	130g per day for Men 19-50 years
Sugars	108% 78.6g	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	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	260% 99g	38g per day for Men 19-50 years
Protein	97% 54.3g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Royal 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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	52.2% 8.36mg	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% 1.57mg	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	390% 1560μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	30% 302mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	441% 3.97mg	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	196% 15.7mg	432% 34.5mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	191% 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	157% 5342mg	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	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	150% 16.6mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.63% 23g	1.28% 47.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Royal Red Kidney Beans.
• While 14 oz of Raw Royal 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 Royal Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, granola, homemade as well as Raw Royal 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 Royal 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 1.6 times more Zinc than Royal Red Kidney Beans.
• While 14 oz of Raw Royal Red Kidney Beans contain 1.7 times more Calcium, 1.5 times more Copper, 2.2 times more Iron and 2.5 times more Potassium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Royal Red Kidney Beans contain similar levels of 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, 54 times more Fat, 60.9 times more Saturated Fat, 4 times more Omega 3 and 74.2 times more Omega 6 than Royal Red Kidney Beans.
• While 14 oz of Raw Royal Red Kidney Beans contain 2.8 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6