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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	114% 3300kcal	140% 4050kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	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	655% 249g	100% 38g	38g per day for Men 19-50 years
Protein	435% 244g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	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	441% 5.3mg	1103% 13.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	1153% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	1102% 176mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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

	California Red Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	195% 1950mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	1984% 159mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	356% 5340mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.92% 34.2g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 7.7 times more Vitamin B5 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain more Vitamin A, 2.5 times more Vitamin B1, 6.8 times more Vitamin B2, 8.6 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin B12 and 11.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Vitamin B9 per 1 kg.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D in 1 kg.

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

• Raw California Red Kidney Beans have 2.8 times more Calcium, 4.6 times more Copper, 4.4 times more Magnesium, 4.1 times more Manganese, 2.9 times more Phosphorus, 8.5 times more Potassium and 4.6 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.7 times more Iron, 2 times more Selenium and 48.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 10.5 times more Omega 3, 6.6 times more Fiber and 7.3 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 14 times more Fat, 26.7 times more Saturated Fat, 4.2 times more Omega 6 and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Energy per 1 kg.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.