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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	43.8% 1270kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	41.4% 40g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	113% 36g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	662% 861g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	473% 343g	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	21% 8g	38g per day for Men 19-50 years
Protein	155% 86.7g	82.5% 46.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	926% 8330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	1158% 14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	1208% 15.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	1158% 185mg	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	1423% 18.5mg	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	925% 3700μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2317% 55.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	247% 222mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	493% 2960IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	28% 280mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	156% 1.4mg	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	368% 29.4mg	834% 66.7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	38% 160mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	354% 5310mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	505% 55.6mg	11mg per day for Men 19-50 years
Water	18% 669g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals ready-to-eat, POST, FRUITY PEBBLES 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, POST, FRUITY PEBBLES 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, POST, FRUITY PEBBLES:

• 1 kilogram of Boiled Red Kidney Beans has 6.5 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 1 kg of Cereals ready-to-eat, POST, FRUITY PEBBLES contains more Vitamin A, 8.7 times more Vitamin B1, 27.1 times more Vitamin B2, 32 times more Vitamin B3, 15.4 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 18.5 times more Vitamin C and more Vitamin D than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 1.5 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 2 times more Phosphorus and 5.6 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 1 kg of Cereals ready-to-eat, POST, FRUITY PEBBLES contains 2.3 times more Iron, 8.5 times more Selenium, 265.5 times more Sodium and 5.2 times more Zinc than Boiled Red Kidney Beans.
• 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 10.5 times more Omega 3, 9.3 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 1 kg of Cereals ready-to-eat, POST, FRUITY PEBBLES contains 3.2 times more Energy, 8 times more Fat, 50 times more Saturated Fat, 3.8 times more Carbohydrate and 107.1 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 6 in one kilogram.