Comparing Nutrients in 14 ounces Cereals ready-to-eat, Post, Waffle Crisp VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Red Kidney Beans	Recommended Dietary Allowance
Energy	53.4% 1548kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	37.5% 6.37g	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	253% 329g	187% 243g	130g per day for Men 19-50 years
Sugars	190% 138g	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	46% 17.5g	159% 60.3g	38g per day for Men 19-50 years
Protein	46.8% 26g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	326% 2937μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.3mg	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	519% 6.75mg	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	330% 1322μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	447% 35.7mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	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	134% 941mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	158% 2365mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	271% 29.8mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp vs Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, Post, Waffle Crisp have more Vitamin A, 2.1 times more Vitamin B1, 6.5 times more Vitamin B2, 7.9 times more Vitamin B3, 4.3 times more Vitamin B6, more Vitamin B12, more Vitamin D and 1.9 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain more Vitamin C and 4.7 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Red Kidney Beans provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and 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, Waffle Crisp vs Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 1.3 times more Iron, 6.2 times more Selenium, 49.7 times more Sodium and 2.7 times more Zinc than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.5 times more Calcium, 3.5 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus and 6.4 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 4.7 times more Fat, 5.8 times more Saturated Fat, 7 times more Omega 6, 1.4 times more Carbohydrate and 16.5 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.8 times more Omega 3, 3.5 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6