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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Royal Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	113% 3290kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	41.4% 40g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	113% 36g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	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	449% 583g	662% 861g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	21% 8g	38g per day for Men 19-50 years
Protein	452% 253g	82.5% 46.2g	56g per day for Men 19-50 years

Vitamins

	Royal 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	325% 3.9mg	1158% 14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	1208% 15.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	1158% 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% 3.96mg	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	983% 3930μg	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	50% 45mg	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	NA	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	131% 1310mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	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	1088% 87mg	834% 66.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	482% 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	101% 710mg	700mg per day for Men 19-50 years
Potassium	396% 13460mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	354% 5310mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	505% 55.6mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 1 kg

Compare the macro and micronutrient content in 1 kg of Royal 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 Royal Red Kidney Beans vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 1 kg of Cereals ready-to-eat, POST, FRUITY PEBBLES contains more Vitamin A, 3.6 times more Vitamin B1, 6.5 times more Vitamin B2, 8.8 times more Vitamin B3, 4.7 times more Vitamin B6, more Vitamin B12, 4.9 times more Vitamin C and more Vitamin D than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, POST, FRUITY PEBBLES provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 1 kilogram of Royal Red Kidney Beans has 6.9 times more Calcium, 7.1 times more Copper, 1.3 times more Iron, 8.6 times more Magnesium, 5.7 times more Phosphorus and 18.7 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 1 kg of Cereals ready-to-eat, POST, FRUITY PEBBLES contains 3.2 times more Selenium, 40.8 times more Sodium and 2.1 times more Zinc than Raw Royal 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 Royal Red Kidney Beans has 9.5 times more Omega 3, 31.1 times more Fiber and 5.5 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 1 kg of Cereals ready-to-eat, POST, FRUITY PEBBLES contains 8.9 times more Fat, 55.4 times more Saturated Fat and 1.5 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, POST, FRUITY PEBBLES offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 6 in one kilogram.