Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	52.6% 1524kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	45.3% 59g	130g per day for Men 19-50 years
Sugars	140% 101g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	116% 44g	45% 17g	38g per day for Men 19-50 years
Protein	63% 35.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	206% 1853μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.18mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	24.4% 0.32mg	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	206% 826μg	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	513% 12.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55% 329IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.3mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	16% 159mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	65% 0.58mg	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	189% 15mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	50.2% 1.15mg	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	145% 1012mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	36% 1222mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	267% 147μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have more Vitamin A, 7.5 times more Vitamin B1, 13.4 times more Vitamin B2, 21.1 times more Vitamin B3, 12.5 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, 31.3 times more Vitamin C, more Vitamin D and 281.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 1.4 times more Calcium, 2 times more Copper, 3 times more Iron, 3 times more Magnesium, 2.4 times more Phosphorus, 33.6 times more Selenium and 5 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 12.6 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Canned Red Kidney Beans with Liquids contain similar levels of Potassium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 4.7 times more Energy, 16.4 times more Fat, 6.4 times more Saturated Fat, 1.4 times more Omega 3, 19.6 times more Omega 6, 5.2 times more Carbohydrate, 13.8 times more Sugars, 2.6 times more Fiber and 1.7 times more Protein than Canned Red Kidney Beans with Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6