Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, dry VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	118% 3430kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.62g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	603% 784g	175% 228g	130g per day for Men 19-50 years
Sugars	21% 15g	4.4% 3.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	111% 42g	195% 74g	38g per day for Men 19-50 years
Protein	131% 73g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1622% 19.5mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	536% 6.97mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	563% 90mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	92% 1.2mg	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	440% 1760μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	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	3.33% 0.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	378% 3780mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	269% 2.42mg	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	4844% 388mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	207% 4.77mg	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	103% 720mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	747% 11210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	1.95% 72g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry vs Boiled Red Kidney Beans:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 12.2 times more Vitamin B1, 12 times more Vitamin B2, 15.6 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin K
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, corn grits, instant, plain, dry vs Boiled Red Kidney Beans:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 13.5 times more Calcium, 13.2 times more Iron, 14.3 times more Selenium and 560.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 8.1 times more Copper, 1.6 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 3 times more Potassium and 2.6 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 2.7 times more Energy, 4.3 times more Fat, 8.8 times more Omega 6, 3.4 times more Carbohydrate and 4.7 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.6 times more Omega 3 and 1.8 times more Fiber than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6