Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Red Kidney Beans	Recommended Dietary Allowance
Energy	53% 1540kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.85g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	30.4% 5.16g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	187% 243g	130g per day for Men 19-50 years
Sugars	140% 102g	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	100% 38g	159% 60.3g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.4mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.7% 0.98mg	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	28.8% 115μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	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	28.3% 4.25mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Red Kidney Beans	Recommended Dietary Allowance
Calcium	25.8% 258mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	128% 10.2mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	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	179% 1254mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	62% 929mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	57.4% 6.3mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, Low Fat 100% Natural Granola with Raisins vs Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have more Vitamin B12 and 5.1 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B6, 13.6 times more Vitamin B9, 11.3 times more Vitamin C and 1.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 1.4 times more Manganese, 5.4 times more Selenium and 19.5 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.3 times more Calcium, 2.6 times more Copper, 2.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 3.2 times more Potassium and 1.8 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 5.2 times more Fat, 6.3 times more Saturated Fat, 5.7 times more Omega 6, 1.3 times more Carbohydrate and 12.2 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.6 times more Omega 3, 1.6 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6