Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	29% 840kcal	169% 4890kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	251% 243g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	124% 39.6g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	423% 72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	414% 539g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	273% 198g	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	234% 89g	38g per day for Men 19-50 years
Protein	93% 52.2g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	457% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	272% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	285% 3.7mg	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	210% 840μg	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	13.3% 12mg	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	1.33% 0.2mg	740% 111mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	34% 340mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	719% 6.47mg	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	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	1737% 40mg	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	616% 4310mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	379% 41.7mg	11mg per day for Men 19-50 years
Water	21% 780g	1.58% 58.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, granola, homemade per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Cereals ready-to-eat, granola, homemade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cereals ready-to-eat, granola, homemade:

• 1 kg of Cereals ready-to-eat, granola, homemade contains 4.7 times more Vitamin B1, 6.9 times more Vitamin B2, 6.7 times more Vitamin B3, 5.4 times more Vitamin B5, 5 times more Vitamin B6, 2.3 times more Vitamin B9, 555 times more Vitamin E and 1.3 times more Vitamin K than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cereals ready-to-eat, granola, homemade:

• 1 kilogram of Canned Kidney Beans has 11.4 times more Sodium and 13.4 times more Water than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 2.2 times more Calcium, 4.8 times more Copper, 3.4 times more Iron, 6.2 times more Magnesium, 23.8 times more Manganese, 4.8 times more Phosphorus, 2.3 times more Potassium, 28.2 times more Selenium and 9.1 times more Zinc than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, granola, homemade contains 5.8 times more Energy, 40.5 times more Fat, 28.1 times more Saturated Fat, 7.5 times more Omega 3, 67.9 times more Omega 6, 3.7 times more Carbohydrate, 10.7 times more Sugars, 2.1 times more Fiber and 2.6 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6