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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Canned Kidney Beans	Recommended Dietary Allowance
Energy	52% 1512kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	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	256% 333g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	111% 80.5g	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	35.5% 13.5g	45% 17g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	427% 3842μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	419% 5.03mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.66mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	418% 67mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.64mg	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	1324% 5295μg	35.7% 143μg	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	176% 159mg	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	120% 18mg	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, KING VITAMAN	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	1439% 115mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	142% 992mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	218% 3274mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	459% 50.4mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN vs Canned Kidney Beans:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 10.9 times more Vitamin B1, 27.9 times more Vitamin B2, 41 times more Vitamin B3, 4.1 times more Vitamin B5, 22.6 times more Vitamin B6, 37.1 times more Vitamin B9, more Vitamin B12, 33.3 times more Vitamin C and 227.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 20.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 14 oz.

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

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 24.8 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 7.2 times more Selenium, 2.8 times more Sodium and 27.6 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Calcium, 1.5 times more Copper and 23.3 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Canned All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 4.5 times more Energy, 5.7 times more Fat, 11.2 times more Saturated Fat, 10.2 times more Omega 6, 5.8 times more Carbohydrate, 11 times more Sugars and 1.2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Omega 3 and 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.