Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	43.8% 1270kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	50% 16g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	563% 732g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	62% 45g	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	266% 101g	38g per day for Men 19-50 years
Protein	155% 86.7g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	1100% 9900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	1119% 179mg	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	1377% 18mg	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	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2821% 67.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	238% 214mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	238% 1430IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	35% 350mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	430% 3.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	3613% 289mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	1549% 35.6mg	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	510% 3570mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	453% 249μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	331% 4970mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	1218% 134mg	11mg per day for Men 19-50 years
Water	18% 669g	1% 37.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 1 kilogram of Boiled Kidney Beans has 4.2 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains more Vitamin A, 8.1 times more Vitamin B1, 1.7 times more Vitamin B2, 31 times more Vitamin B3, 14.9 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin B12, 17.8 times more Vitamin C, more Vitamin D and 13.7 times more Vitamin E than Boiled All Types Kidney Beans.
• 1 kilogram of Boiled Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 10.2 times more Calcium, 1.8 times more Copper, 13 times more Iron, 2.7 times more Magnesium, 8.3 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, 22.6 times more Selenium, 497 times more Sodium and 13.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kidney Beans has 2.5 times more Omega 3 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 2.9 times more Energy, 13.2 times more Fat, 21.9 times more Saturated Fat, 20.3 times more Omega 6, 3.2 times more Carbohydrate, 14.1 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• 1 kilogram of Boiled Kidney Beans provide inadequate amounts of Omega 6