Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	25.5% 740kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	175% 228g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	29% 11g	168% 64g	38g per day for Men 19-50 years
Protein	28.2% 16g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 16.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	67.5% 270μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	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, prepared (microwaved or boiling water added), without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	64% 640mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	240% 2.16mg	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	839% 67mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	187% 4.3mg	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	20% 140mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	91% 10mg	11mg per day for Men 19-50 years
Water	22% 812g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Boiled Kidney Beans:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2.3 times more Vitamin B2 and 2.9 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.2 times more Vitamin B5, 4.3 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Boiled Kidney Beans:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.8 times more Calcium, 3 times more Iron, 227 times more Sodium and 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Copper, 7 times more Magnesium, 8.8 times more Manganese, 9.9 times more Phosphorus, 15 times more Potassium and 11.1 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.8 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Energy, more Omega 3, 1.4 times more Carbohydrate, 5.8 times more Fiber and 5.5 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.