Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	42.8% 1240kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	16.8% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	675% 878g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	37% 14g	38g per day for Men 19-50 years
Protein	163% 91g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	220% 35.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	0% 0mg	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	385% 1540μg	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	0% 0mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	66% 660mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	266% 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	358% 28.6mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	100% 11mg	11mg per day for Men 19-50 years
Water	18% 669g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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, QUAKER, QUAKER Puffed Rice 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, QUAKER, QUAKER Puffed Rice:

• 1 kilogram of Boiled California Red Kidney Beans has more Vitamin B6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contains 3.4 times more Vitamin B1, 4.3 times more Vitamin B2, 6.5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Boiled California Red Kidney Beans.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 1 kilogram of Boiled California Red Kidney Beans has 7.3 times more Calcium, 1.2 times more Copper, 1.6 times more Magnesium and 3.6 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contains 8.8 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain similar levels of Iron and Phosphorus per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 6.6 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contains 3.1 times more Energy, 1.9 times more Omega 3 and 3.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6 in one kilogram.