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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Red Kidney Beans	Recommended Dietary Allowance
Energy	54% 1568kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	40% 6.82g	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	232% 301g	187% 243g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	112% 42.5g	159% 60.3g	38g per day for Men 19-50 years
Protein	76% 42.5g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	472% 4251μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	443% 5.3mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	463% 6.02mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	443% 71mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	545% 7.1mg	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	708% 2834μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 85mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.4% 1.7mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Red Kidney Beans	Recommended Dietary Allowance
Calcium	142% 1417mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	1595% 128mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	466% 10.7mg	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	304% 2127mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	71% 2409mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	339% 187μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	483% 53mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON TASTEEOS VS Red Kidney Beans per 14 oz

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

• 14 ounces of Cereals ready-to-eat, RALSTON TASTEEOS have more Vitamin A, 2.2 times more Vitamin B1, 7.1 times more Vitamin B2, 8.5 times more Vitamin B3, 4.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 4.8 times more Vitamin C, more Vitamin D and 2 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2 times more Vitamin B5 and 4.3 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• 14 ounces of Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

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

• 14 ounces of Cereals ready-to-eat, RALSTON TASTEEOS have 4.3 times more Calcium, 4.8 times more Iron, 2.4 times more Manganese, 1.3 times more Phosphorus, 14.7 times more Selenium, 47.6 times more Sodium and 4.8 times more Zinc than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.6 times more Copper and 2.2 times more Potassium than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Red Kidney Beans contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, RALSTON TASTEEOS have 5.1 times more Fat, 6 times more Saturated Fat, 7.5 times more Omega 6, 1.2 times more Carbohydrate and 1.7 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6 times more Omega 3, 1.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6