Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Cereals ready-to-eat, FAMILIA

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	43.8% 1270kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	22.2% 7.1g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	568% 738g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	320% 232g	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	195% 74g	224% 85g	38g per day for Men 19-50 years
Protein	155% 86.7g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	77% 1mg	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	325% 1300μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	121% 2.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	6.67% 6mg	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	2% 0.3mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	28% 280mg	173% 1730mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	452% 4.07mg	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	368% 29.4mg	348% 28mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	755% 3170mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	481% 3370mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	145% 4940mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	175% 19mg	11mg per day for Men 19-50 years
Water	18% 669g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals ready-to-eat, FAMILIA per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Cereals ready-to-eat, FAMILIA:

• 1 kilogram of Boiled Red Kidney Beans has 8.1 times more Vitamin B9 and 2.2 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• While 1 kg of Cereals ready-to-eat, FAMILIA contains 2 times more Vitamin B1, 9.5 times more Vitamin B2, 3.1 times more Vitamin B3, more Vitamin B12 and 38.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals ready-to-eat, FAMILIA provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Boiled Red Kidney Beans as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Cereals ready-to-eat, FAMILIA:

• 1 kg of Cereals ready-to-eat, FAMILIA contains 6.2 times more Calcium, 1.7 times more Copper, 7 times more Magnesium, 2.4 times more Phosphorus, 14.4 times more Selenium and 1.8 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals ready-to-eat, FAMILIA contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.8 times more Omega 3 than Cereals ready-to-eat, FAMILIA.
• While 1 kg of Cereals ready-to-eat, FAMILIA contains 3.1 times more Energy, 12.6 times more Fat, 9.9 times more Saturated Fat, 14.5 times more Omega 6, 3.2 times more Carbohydrate and 72.5 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals ready-to-eat, FAMILIA offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6