Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals ready-to-eat, POST, COCOA PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Energy	43.8% 1270kcal	137% 3970kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	42.3% 41g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	113% 36g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	659% 857g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	494% 358g	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	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	862% 7760μg	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	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	1075% 172mg	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	1308% 17mg	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	863% 3450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2167% 52μg	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	460% 2760IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Calcium	35% 350mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	333% 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	278% 22mg	775% 62mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	74% 310mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	255% 140μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	396% 5940mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	473% 52mg	11mg per day for Men 19-50 years
Water	18% 669g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, POST, COCOA PEBBLES per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kidney Beans versus 1 kg of Cereals ready-to-eat, POST, COCOA PEBBLES 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, POST, COCOA PEBBLES:

• 1 kilogram of Boiled Kidney Beans has 6.5 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 1 kg of Cereals ready-to-eat, POST, COCOA PEBBLES contains more Vitamin A, 8.1 times more Vitamin B1, 25.9 times more Vitamin B2, 29.8 times more Vitamin B3, 14.2 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled All Types Kidney Beans.
• 1 kilogram of Boiled Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• 1 kilogram of Boiled Kidney Beans has 1.6 times more Calcium, 1.4 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Potassium than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 1 kg of Cereals ready-to-eat, POST, COCOA PEBBLES contains 1.4 times more Copper, 2.8 times more Iron, 12.7 times more Selenium, 594 times more Sodium and 5.2 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kidney Beans has 11.3 times more Omega 3, 4 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 1 kg of Cereals ready-to-eat, POST, COCOA PEBBLES contains 3.1 times more Energy, 8.2 times more Fat, 49.3 times more Saturated Fat, 3.8 times more Carbohydrate and 111.9 times more Sugars than Boiled All Types Kidney Beans.
• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 3
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 6 in one kilogram.