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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Red Kidney Beans	Recommended Dietary Allowance
Energy	52% 1512kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	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	256% 333g	187% 243g	130g per day for Men 19-50 years
Sugars	111% 80.5g	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	35.5% 13.5g	159% 60.3g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	427% 3842μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	419% 5.03mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.66mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	418% 67mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.64mg	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	1324% 5295μg	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	176% 159mg	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	120% 18mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	1439% 115mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	142% 992mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	218% 3274mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	459% 50.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, KING VITAMAN VS Red Kidney Beans per 14 oz

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

• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have more Vitamin A, 2.1 times more Vitamin B1, 6.6 times more Vitamin B2, 8 times more Vitamin B3, 4.2 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12, 8.9 times more Vitamin C and 21.7 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.4 times more Vitamin B5 and 28 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have 4.3 times more Iron, 2 times more Selenium, 68.8 times more Sodium and 4.6 times more Zinc than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 8.3 times more Calcium, 7.7 times more Copper, 1.7 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus and 5.1 times more Potassium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have 3.2 times more Fat, 10.3 times more Saturated Fat, 4.8 times more Omega 6, 1.4 times more Carbohydrate and 9.7 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 11.2 times more Omega 3, 4.5 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6