Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Energy	114% 3300kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	NA	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	380% 494g	130g per day for Men 19-50 years
Sugars	NA	98% 71.4g	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	313% 119g	38g per day for Men 19-50 years
Protein	435% 244g	561% 314g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	1642% 19.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	600% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	349% 55.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	462% 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	1673% 6690μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	87.5% 2.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	66.7% 60mg	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	1286% 193mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Calcium	195% 1950mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	689% 6.2mg	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	1043% 83.4mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	745% 3130mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	8296% 191mg	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	1614% 11300mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	323% 10970mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	1455% 160mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.3% 47.8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

• 1 kg of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contains 3.7 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

• 1 kilogram of California Red Kidney Beans has 3.9 times more Calcium, 1.8 times more Copper and 1.4 times more Potassium than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While 1 kg of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contains 2 times more Magnesium, 19.1 times more Manganese, 2.8 times more Phosphorus and 6.3 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.2 times more Carbohydrate and 2.1 times more Fiber than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While 1 kg of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contains 38.2 times more Fat, 46.1 times more Saturated Fat and 1.3 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular offer comparable quantities of Energy per one kilogram.