Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	42.8% 1240kcal	140% 4050kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	671% 872g	130g per day for Men 19-50 years
Sugars	NA	603% 437g	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	245% 93g	100% 38g	38g per day for Men 19-50 years
Protein	163% 91g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	1471% 13240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	1103% 13.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	1153% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	1102% 176mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	1357% 17.6mg	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	185% 740μg	883% 3530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2204% 53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	588% 529mg	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	NA	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	66% 660mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	267% 2.4mg	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	373% 30mg	1984% 159mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	107% 2.46mg	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	196% 1370mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	356% 5340mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	18% 669g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 1 kilogram of Boiled California Red Kidney Beans has 2.2 times more Vitamin B5 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 1 kg of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contains more Vitamin A, 10.3 times more Vitamin B1, 24.2 times more Vitamin B2, 32.7 times more Vitamin B3, 17 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin B12 and 44.1 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 1 kilogram of Boiled California Red Kidney Beans has 1.2 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 2.4 times more Potassium and 1.5 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 1 kg of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contains 5.3 times more Iron, 5.4 times more Selenium and 133.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain similar levels of Calcium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 4 times more Omega 3, 2.4 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 1 kg of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contains 3.3 times more Energy, 38.9 times more Fat, 68.6 times more Saturated Fat and 3.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 6 in one kilogram.