Comparing Nutrients in 1 kilogram Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	115% 3330kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	460% 598g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	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	261% 99g	655% 249g	38g per day for Men 19-50 years
Protein	211% 118g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	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	400% 4.8mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	319% 51mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	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	123% 490μg	985% 3940μg	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	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	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	NA	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	413% 33mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	350% 1470mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	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	580% 4060mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	148% 5020mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	373% 41mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Whole Wheat Natural Cereal, dry 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, Whole Wheat Natural Cereal, dry vs California Red Kidney Beans:

• 1 kilogram of Cereals, QUAKER, Whole Wheat Natural Cereal, dry has 2.5 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.6 times more Vitamin B2, 8 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs California Red Kidney Beans:

• 1 kilogram of Cereals, QUAKER, Whole Wheat Natural Cereal, dry has 1.6 times more Zinc than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.4 times more Calcium, 2.8 times more Iron and 3 times more Potassium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Whole Wheat Natural Cereal, dry has 8 times more Fat and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.5 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and California Red Kidney Beans offer comparable quantities of Energy per one kilogram.