Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	43.8% 1270kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	178% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	545% 709g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	241% 175g	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	295% 112g	38g per day for Men 19-50 years
Protein	155% 86.7g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	531% 85mg	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	615% 8mg	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	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1042% 25μg	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	113% 680IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	109% 16.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	35% 350mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	400% 3.6mg	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	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	233% 980mg	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	399% 2790mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	103% 3490mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	582% 320μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	227% 25mg	11mg per day for Men 19-50 years
Water	18% 669g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• Boiled All Types Kidney Beans have 12 times more Vitamin C and 2.3 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain more Vitamin A, 3.8 times more Vitamin B1, 12.1 times more Vitamin B2, 14.7 times more Vitamin B3, 6.7 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 54.7 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• Boiled All Types Kidney Beans have 12 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 1.3 times more Calcium, 1.7 times more Copper, 12.6 times more Iron, 2.3 times more Magnesium, 2 times more Phosphorus, 29.1 times more Selenium, 238 times more Sodium and 2.5 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 3.1 times more Energy, 17.6 times more Fat, 15.1 times more Saturated Fat, 2.5 times more Omega 3, 28 times more Omega 6, 3.1 times more Carbohydrate, 54.7 times more Sugars and 1.8 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.