Comparing Nutrients in 14 ounces Cereals ready-to-eat, RALSTON Corn Biscuits VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	California Red Kidney Beans	Recommended Dietary Allowance
Energy	51.5% 1492kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	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% 340g	183% 237g	130g per day for Men 19-50 years
Sugars	52% 37.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 37.7g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	260% 99g	38g per day for Men 19-50 years
Protein	41.3% 23g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	482% 4334μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	503% 6.03mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	518% 6.74mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	542% 86.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	681% 8.85mg	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	662% 2647μg	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	81.6% 73.4mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	220% 1322IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	150% 1500mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	1904% 152mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	21.5% 151mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	203% 3044mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	618% 68mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits vs California Red Kidney Beans:

• Cereals ready-to-eat, RALSTON Corn Biscuits have more Vitamin A, 2.9 times more Vitamin B1, 7.7 times more Vitamin B2, 10.6 times more Vitamin B3, 5.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 4.1 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.7 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Biscuits.

Comparing minerals per 14 ounces for Cereals ready-to-eat, RALSTON Corn Biscuits vs California Red Kidney Beans:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 1.9 times more Calcium, 4.1 times more Iron, 69.7 times more Sodium and 6.7 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 15.1 times more Copper, 10.7 times more Magnesium, 4.5 times more Manganese, 10.7 times more Phosphorus, 7.5 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 4.2 times more Fat, 6.1 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.2 times more Omega 3, 9.6 times more Fiber and 4.2 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Raw California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.