Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	29% 840kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	668% 868g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	190% 138g	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	0.69% 0.5g	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	% 137g	g per day for Men 19-50 years
Fiber	113% 43g	39.5% 15g	38g per day for Men 19-50 years
Protein	93% 52.2g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	NA	1396% 12560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	1508% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1578% 20.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	1509% 241mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	1857% 24mg	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	2415% 9660μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3017% 72.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	230% 207mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	575% 3450IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	3.33% 0.5mg	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 ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	34% 340mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	146% 1.3mg	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	3491% 279mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	284% 6.53mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	345% 5170mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	675% 74.3mg	11mg per day for Men 19-50 years
Water	21% 780g	1.1% 40.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Canned All Types Kidney Beans have more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 15.6 times more Vitamin B1, 40.2 times more Vitamin B2, 58.7 times more Vitamin B3, 1.7 times more Vitamin B5, 32.6 times more Vitamin B6, 26.8 times more Vitamin B9, more Vitamin B12, 17.3 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Canned All Types Kidney Beans have 4.3 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus and 19.2 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 23.9 times more Iron, 3.9 times more Manganese, 2.4 times more Selenium, 1.7 times more Sodium and 16.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Copper and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 6.3 times more Omega 3 and 2.9 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 4.5 times more Energy, 3.2 times more Omega 6, 6 times more Carbohydrate and 7.5 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Protein per 1 kg.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.