Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%

Macro Nutrients

	Canned Kidney Beans	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	29% 840kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	107% 139g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	1.24% 0.9g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0.9g	g per day for Men 19-50 years
Fiber	113% 43g	18.4% 7g	38g per day for Men 19-50 years
Protein	93% 52.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	27% 0.35mg	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	90% 360μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	34% 340mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	0% 0mg	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	146% 11.7mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	16% 0.37mg	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	129% 900mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	21% 780g	23% 844g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Canned Kidney Beans has 3.4 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• While 1 kg of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt contains 1.9 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5 and Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Canned Kidney Beans has 34 times more Calcium, more Copper, 2.1 times more Iron, 5.4 times more Magnesium, 4.5 times more Manganese, 6.4 times more Phosphorus, 10.8 times more Potassium, 148 times more Sodium and 3.3 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• While 1 kg of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt contains 3 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.3 times more Energy, more Omega 3, 20.6 times more Sugars, 6.1 times more Fiber and 4.2 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Canned Kidney Beans and Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Fiber
• Both Canned All Types Kidney Beans as well as Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 6 in one kilogram.