Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, CAP VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	California Red Kidney Beans	Recommended Dietary Allowance
Energy	54.3% 1576kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	38.2% 12.2g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 341g	183% 237g	130g per day for Men 19-50 years
Sugars	242% 175g	NA	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	27% 10.3g	260% 99g	38g per day for Men 19-50 years
Protein	31.5% 17.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	529% 6.35mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	550% 7.14mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	515% 82.4mg	51% 8.18mg	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	653% 8.5mg	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	1617% 6469μg	391% 1564μg	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	0.44% 0.4mg	20% 18mg	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	16.7% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	52.5% 0.47mg	485% 4.37mg	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	982% 78.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	173% 3.97mg	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	95% 667mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	192% 2877mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	561% 61.8mg	92% 10mg	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, QUAKER, CAP VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, CAP versus 14 oz of California 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, QUAKER, CAP vs California Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 3 times more Vitamin B1, 8.2 times more Vitamin B2, 10.1 times more Vitamin B3, 5.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 45 times more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, QUAKER, CAP as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, CAP vs California Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 2.1 times more Iron, 3.3 times more Selenium, 65.9 times more Sodium and 6.1 times more Zinc than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 17.7 times more Calcium, 9.2 times more Copper, 2.9 times more Magnesium, 2.4 times more Phosphorus and 8 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 1.2 times more Energy, 19.3 times more Fat, 85.6 times more Saturated Fat, 13.4 times more Omega 6 and 1.4 times more Carbohydrate than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3.1 times more Omega 3, 9.6 times more Fiber and 5.5 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6