Comparing Nutrients in 1 kilogram Red Kidney Beans VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	116% 3370kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	33% 5.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	693% 901g	130g per day for Men 19-50 years
Sugars	29% 21g	739% 536g	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	400% 152g	132% 50g	38g per day for Men 19-50 years
Protein	402% 225g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	924% 8320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	1167% 14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	1231% 16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	1156% 185mg	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	1462% 19mg	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	925% 3700μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2333% 56μg	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	493% 2960IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	83% 830mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	838% 67mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	324% 2270mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	884% 486μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	63.3% 950mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	509% 56mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals ready-to-eat, POST, GOLDEN CRISP per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 1 kilogram of Red Kidney Beans has more Vitamin C and 6.2 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP contains more Vitamin A, 2.3 times more Vitamin B1, 7.4 times more Vitamin B2, 8.8 times more Vitamin B3, 4.8 times more Vitamin B6, more Vitamin B12, more Vitamin D and 1.6 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GOLDEN CRISP provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 1 kilogram of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Red Kidney Beans vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 1 kilogram of Red Kidney Beans has 5.5 times more Calcium, 3.5 times more Copper, 2.3 times more Magnesium, 1.8 times more Phosphorus and 7.7 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP contains 15.2 times more Selenium, 7.9 times more Sodium and 2 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GOLDEN CRISP contain similar levels of Iron per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 9.4 times more Omega 3, 3 times more Fiber and 4.1 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP contains 2.5 times more Omega 6, 1.5 times more Carbohydrate and 25.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GOLDEN CRISP offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6