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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Canned Kidney Beans	Recommended Dietary Allowance
Energy	57% 1655kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	37.8% 36.6g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	48.6% 15.6g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	49.6% 8.44g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	183% 132g	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	28.2% 10.7g	45% 17g	38g per day for Men 19-50 years
Protein	50.3% 28g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	506% 6.07mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	529% 6.87mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	505% 81mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	622% 8.1mg	22.6% 0.29mg	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	1542% 6168μg	35.7% 143μg	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% 0mg	5.3% 4.76mg	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% 2.42mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	59.5% 0.54mg	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	911% 73mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	110% 770mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	27.5% 937mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	196% 2945mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	552% 60.7mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Canned 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 Canned 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 Canned Kidney Beans:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 13.2 times more Vitamin B1, 34 times more Vitamin B2, 49.5 times more Vitamin B3, 27.5 times more Vitamin B6, 43.2 times more Vitamin B9 and 30.5 times more Vitamin E than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 20.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin K
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, CAP as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 15.7 times more Iron, 2.6 times more Magnesium, 2.2 times more Phosphorus, 8.3 times more Selenium, 2.5 times more Sodium and 33.2 times more Zinc than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 3.8 times more Calcium and 31.2 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Canned Kidney Beans contain similar levels of Copper and Potassium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 5 times more Energy, 15.4 times more Fat, 27.8 times more Saturated Fat, 20.1 times more Omega 6, 5.4 times more Carbohydrate, 18 times more Sugars and 1.4 times more Protein than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 3.7 times more Omega 3 and 1.6 times more Fiber 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 Canned Kidney Beans provide inadequate amounts of Omega 6