Comparing Nutrients in 1 kilogram California Red Kidney Beans VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	California Red Kidney Beans	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	114% 3300kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	80% 1.28g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	80.7% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	631% 820g	130g per day for Men 19-50 years
Sugars	NA	210% 152g	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	268% 102g	38g per day for Men 19-50 years
Protein	435% 244g	168% 94g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	861% 7750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	1075% 172mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	1308% 17mg	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	1725% 6900μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2167% 52μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	230% 1380IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	195% 1950mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	333% 3mg	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	3488% 279mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	240% 1010mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	400% 2800mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	99% 3360mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	869% 478μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	313% 4700mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	709% 78mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS POST, GRAPE-NUTS Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs POST, GRAPE-NUTS Flakes:

• 1 kilogram of California Red Kidney Beans has more Vitamin C than POST, GRAPE-NUTS Flakes.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains more Vitamin A, 2.5 times more Vitamin B1, 6.8 times more Vitamin B2, 8.3 times more Vitamin B3, 4.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for California Red Kidney Beans vs POST, GRAPE-NUTS Flakes:

• 1 kilogram of California Red Kidney Beans has 5.4 times more Calcium, 3.7 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 4.4 times more Potassium than POST, GRAPE-NUTS Flakes.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 3 times more Iron, 14.9 times more Selenium, 42.7 times more Sodium and 3.1 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.4 times more Fiber and 2.6 times more Protein than POST, GRAPE-NUTS Flakes.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 14.8 times more Fat, 1.5 times more Omega 3, 25.4 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6