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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	116% 3370kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	17.2% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	663% 862g	130g per day for Men 19-50 years
Sugars	29% 21g	167% 121g	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	8.4% 6.1g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 103g	g per day for Men 19-50 years
Fiber	400% 152g	18.4% 7g	38g per day for Men 19-50 years
Protein	402% 225g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	0% 0μg	1262% 11360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	1708% 20.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	991% 13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	1810% 290mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	1490% 19.4mg	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	1515% 6060μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2271% 54.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	717% 645mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	505% 3030IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	83% 830mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	166% 1.5mg	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	4091% 327mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	478% 11mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	363% 5450mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	118% 13mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.98% 36.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE:

• 1 kilogram of Red Kidney Beans has 2.5 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 1 kg of Cereals ready-to-eat, RALSTON CRISP RICE contains more Vitamin A, 3.4 times more Vitamin B1, 6 times more Vitamin B2, 13.7 times more Vitamin B3, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, 14.3 times more Vitamin C and more Vitamin D than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin K
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 16.6 times more Calcium, 4.7 times more Copper, 6 times more Magnesium, 4.1 times more Phosphorus, 12.8 times more Potassium and 2.1 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 1 kg of Cereals ready-to-eat, RALSTON CRISP RICE contains 4.9 times more Iron, 5.6 times more Selenium and 45.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, RALSTON CRISP RICE contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has more Omega 3, 21.7 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 1 kg of Cereals ready-to-eat, RALSTON CRISP RICE contains 1.4 times more Carbohydrate and 5.8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, RALSTON CRISP RICE offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 6 in one kilogram.