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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Red Kidney Beans	Recommended Dietary Allowance
Energy	52.6% 1524kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	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	234% 304g	187% 243g	130g per day for Men 19-50 years
Sugars	140% 101g	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	116% 44g	159% 60.3g	38g per day for Men 19-50 years
Protein	63% 35.3g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Red Kidney Beans	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	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	305% 3.97mg	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	206% 826μg	391% 1564μg	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	20% 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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	189% 15mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	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	145% 1012mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	36% 1222mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	267% 147μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Red Kidney Beans 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 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 GREAT GRAINS Cranberry Almond Crunch vs Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have more Vitamin A, 1.3 times more Vitamin B1, 4.2 times more Vitamin B2, 4.9 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin B12, 5.6 times more Vitamin C, more Vitamin D and 26.8 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.9 times more Vitamin B9 and 2.8 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 Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

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

• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 11.6 times more Selenium and 17.8 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.1 times more Calcium, 2.3 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus and 4.4 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Red Kidney Beans contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 5.6 times more Fat, 5.2 times more Saturated Fat, 7.1 times more Omega 6, 1.2 times more Carbohydrate and 12.1 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 5 times more Omega 3, 1.4 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6