Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals, QUAKER, hominy grits, white, regular, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%

Macro Nutrients

	Boiled Kidney Beans	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Energy	43.8% 1270kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	609% 792g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	8.83% 6.4g	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	168% 64g	42% 16g	38g per day for Men 19-50 years
Protein	155% 86.7g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	508% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	115% 1.5mg	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	325% 1300μg	513% 2050μg	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	2% 0.3mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Calcium	35% 350mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	NA	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	278% 22mg	553% 44.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	NA	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	197% 1380mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	18% 669g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals, QUAKER, hominy grits, white, regular, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kidney Beans versus 1 kg of Cereals, QUAKER, hominy grits, white, regular, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals, QUAKER, hominy grits, white, regular, dry:

• 1 kg of Cereals, QUAKER, hominy grits, white, regular, dry contains 3.8 times more Vitamin B1, 6.2 times more Vitamin B2, 9.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, hominy grits, white, regular, dry provide similar amounts of Vitamin B6 per one kilogram.
• Both Boiled All Types Kidney Beans as well as Cereals, QUAKER, hominy grits, white, regular, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals, QUAKER, hominy grits, white, regular, dry:

• 1 kilogram of Boiled Kidney Beans has 17.5 times more Calcium, 1.6 times more Magnesium, 1.9 times more Phosphorus, 3 times more Potassium and 2.4 times more Zinc than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 1 kg of Cereals, QUAKER, hominy grits, white, regular, dry contains 2 times more Iron than Boiled All Types Kidney Beans.
• 1 kilogram of Cereals, QUAKER, hominy grits, white, regular, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kidney Beans has 4 times more Fiber than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 1 kg of Cereals, QUAKER, hominy grits, white, regular, dry contains 2.8 times more Energy and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, hominy grits, white, regular, dry offer comparable quantities of Protein per one kilogram.