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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25.5% 740kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	460% 598g	130g per day for Men 19-50 years
Sugars	1.38% 1g	NA	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	655% 249g	38g per day for Men 19-50 years
Protein	28.2% 16g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 16.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	64% 640mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	22% 812g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt versus 1 kg of California 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, prepared (microwaved or boiling water added), without salt vs California Red Kidney Beans:

• 1 kg of Raw California Red Kidney Beans contains 3.7 times more Vitamin B1, 1.6 times more Vitamin B2, 15 times more Vitamin B5, 14.2 times more Vitamin B6, 14.6 times more Vitamin B9 and more Vitamin C 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 California Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5 and Vitamin C

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

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt has 20.6 times more Sodium and 6.9 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 3 times more Calcium, more Copper, 1.4 times more Iron, 26.7 times more Magnesium, 20.4 times more Manganese, 28.9 times more Phosphorus, 55.2 times more Potassium and 28.3 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 4.5 times more Energy, more Omega 3, 3.7 times more Carbohydrate, 22.6 times more Fiber and 15.4 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 3
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.