Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	43.8% 1270kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	6.03% 1.93g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	19.2% 3.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	660% 858g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	131% 95g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 95g	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	104% 58.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	1213% 10920μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	1267% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	1305% 17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	1365% 218mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	1715% 22.3mg	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	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	206% 185mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	555% 3330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	35% 350mg	378% 3780mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	81% 0.73mg	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	4796% 384mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	97% 2.23mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	511% 7670mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	1557% 171mg	11mg per day for Men 19-50 years
Water	18% 669g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 9.5 times more Vitamin B1, 29.3 times more Vitamin B2, 37.8 times more Vitamin B3, 18.6 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, 15.4 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Boiled All Types Kidney Beans have 3 times more Copper, 2.8 times more Magnesium, 1.9 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium and 18.6 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 10.8 times more Calcium, 17.3 times more Iron, 2 times more Selenium, 767 times more Sodium and 17.1 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 8.5 times more Omega 3, 2.5 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 3 times more Energy, 2.1 times more Fat, 3 times more Omega 6, 3.8 times more Carbohydrate and 29.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.