Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	43.8% 1270kcal	137% 3970kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	49.8% 48.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	96% 31g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	661% 859g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	611% 443g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	155% 86.7g	79.3% 44.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	1363% 16.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	1420% 18.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	1359% 217mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	1676% 21.8mg	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	3843% 15370μg	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	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	35% 350mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	168% 1.5mg	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	2473% 198mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	131% 550mg	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	240% 1680mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	483% 7240mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	1487% 164mg	11mg per day for Men 19-50 years
Water	18% 669g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Boiled All Types Kidney Beans have 12 times more Vitamin C and 7.6 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain more Vitamin A, 10.2 times more Vitamin B1, 31.8 times more Vitamin B2, 37.6 times more Vitamin B3, 1.7 times more Vitamin B5, 18.2 times more Vitamin B6, 11.8 times more Vitamin B9 and 14 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 1.4 times more Copper, 2.2 times more Potassium and 26.8 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 8.9 times more Iron, 1.3 times more Magnesium, 5.9 times more Selenium, 724 times more Sodium and 16.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 5.5 times more Omega 3, 2.5 times more Fiber and 2 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 3.1 times more Energy, 9.7 times more Fat, 42.2 times more Saturated Fat, 6.7 times more Omega 6, 3.8 times more Carbohydrate and 138.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.