Comparing Nutrients in 14 ounces Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	64% 1853kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.8g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	400% 6.4g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	69.6% 90g	130g per day for Men 19-50 years
Sugars	99% 72g	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	87.7% 33.3g	67% 25.4g	38g per day for Men 19-50 years
Protein	79.6% 44.6g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Boiled 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	39.7% 0.48mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	15% 59.5μg	129% 516μg	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	1.32% 1.2mg	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	23.5% 3.53mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86.7% 104μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	200% 16mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	74.2% 1.7mg	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	183% 1282mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.32% 12g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Boiled Kidney Beans:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 29.7 times more Vitamin E and 3.1 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1, 5.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.2 times more Vitamin B5, 4 times more Vitamin B6, 8.7 times more Vitamin B9 and 4 times more Vitamin C than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Boiled Kidney Beans:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.5 times more Calcium, 1.8 times more Iron, 2.3 times more Phosphorus and 74 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Copper, 3.6 times more Manganese, 1.4 times more Potassium, 2.5 times more Zinc and 22.3 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Boiled All Types Kidney Beans have similar amounts of Magnesium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 3.7 times more Energy, 36.7 times more Fat, 38.4 times more Saturated Fat, 9.5 times more Omega 3, 64.2 times more Omega 6, 2.9 times more Carbohydrate, 56.8 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.