Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	29% 840kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	619% 805g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	122% 88.6g	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	342% 130g	38g per day for Men 19-50 years
Protein	93% 52.2g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	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	542% 6.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	539% 86.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	174% 8.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	662% 8.6mg	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	863% 3450μg	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	1.1% 1mg	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	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	34% 340mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	378% 3.4mg	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	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	1407% 32.4mg	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	129% 900mg	667% 4670mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	118% 4000mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	310% 4650mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	21% 780g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal:

• 1 kilogram of Canned Kidney Beans has 2.1 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 5.6 times more Vitamin B1, 2.4 times more Vitamin B2, 21 times more Vitamin B3, 6.3 times more Vitamin B5, 11.6 times more Vitamin B6, 9.6 times more Vitamin B9 and 31 times more Vitamin E than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal:

• 1 kilogram of Canned Kidney Beans has 22.3 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 2.5 times more Copper, 23.9 times more Iron, 4.6 times more Magnesium, 19.3 times more Manganese, 5.2 times more Phosphorus, 1.7 times more Potassium, 10.1 times more Selenium, 1.6 times more Sodium and 4.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Calcium per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.3 times more Omega 3 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 4.3 times more Energy, 6.8 times more Omega 6, 5.6 times more Carbohydrate, 4.8 times more Sugars, 3 times more Fiber and 2.1 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6