Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	43.8% 1270kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	57.7% 56g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	25% 8g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	131% 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	586% 762g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	326% 236g	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	255% 97g	38g per day for Men 19-50 years
Protein	155% 86.7g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	456% 4100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	568% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	155% 7.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	700% 9.1mg	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	455% 1820μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1138% 27.3μg	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	122% 730IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	35% 350mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	526% 4.73mg	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	1228% 98mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	286% 1200mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	1076% 24.7mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	112% 3820mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	248% 27.3mg	11mg per day for Men 19-50 years
Water	18% 669g	2.3% 85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Boiled All Types Kidney Beans have more Vitamin C and 4.9 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Vitamin A, 4.3 times more Vitamin B1, 13.3 times more Vitamin B2, 15.7 times more Vitamin B3, 3.5 times more Vitamin B5, 7.6 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 77.3 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Boiled All Types Kidney Beans have 7.9 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 2.2 times more Copper, 4.4 times more Iron, 2.9 times more Magnesium, 5.8 times more Manganese, 2.1 times more Phosphorus, 15.7 times more Selenium, 245 times more Sodium and 2.7 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.3 times more Omega 3 and 1.2 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 3 times more Energy, 11.2 times more Fat, 11 times more Saturated Fat, 20.5 times more Omega 6, 3.3 times more Carbohydrate, 73.8 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.