Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, FRUITY PEBBLES VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Red Kidney Beans	Recommended Dietary Allowance
Energy	55% 1596kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	44.7% 14.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	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	263% 342g	187% 243g	130g per day for Men 19-50 years
Sugars	188% 136g	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	8.36% 3.18g	159% 60.3g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	367% 3306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	460% 5.5mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	479% 6.23mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	459% 73.5mg	52.3% 8.37mg	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	565% 7.34mg	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	367% 1469μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	919% 22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	196% 1175IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	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	331% 26.5mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	NA	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	40.3% 282mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	73.6% 40.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	141% 2108mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES 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, POST, FRUITY PEBBLES vs Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin A, 2.3 times more Vitamin B1, 7.3 times more Vitamin B2, 8.8 times more Vitamin B3, 4.7 times more Vitamin B6, more Vitamin B12, 4.9 times more Vitamin C and more Vitamin D than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.3 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Red Kidney Beans provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Raw Red Kidney Beans have insufficient amounts of Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 3.2 times more Selenium, 44.3 times more Sodium and 2 times more Zinc than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.4 times more Calcium, 5 times more Copper, 8.6 times more Magnesium, 5.7 times more Phosphorus and 18.9 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Red Kidney Beans contain similar levels of Iron per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 3.8 times more Fat, 23.4 times more Saturated Fat, 1.4 times more Carbohydrate and 16.3 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 22.4 times more Omega 3, 19 times more Fiber and 4.9 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.