Comparing Nutrients in 1 kilogram Cereals ready-to-eat, chocolate-flavored frosted puffed corn VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Canned Kidney Beans	Recommended Dietary Allowance
Energy	140% 4050kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	671% 872g	112% 145g	130g per day for Men 19-50 years
Sugars	603% 437g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	100% 38g	113% 43g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1471% 13240μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1103% 13.2mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1153% 15mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1102% 176mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1357% 17.6mg	57% 0.74mg	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	883% 3530μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2204% 53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	588% 529mg	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	7.33% 1.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	70% 700mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	150% 1.35mg	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	1984% 159mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	73% 1.68mg	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	201% 1410mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	356% 5340mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, chocolate-flavored frosted puffed corn VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, chocolate-flavored frosted puffed corn versus 1 kg of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Canned Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, chocolate-flavored frosted puffed corn has 11.4 times more Vitamin B1, 29.4 times more Vitamin B2, 42.9 times more Vitamin B3, 23.8 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12 and 44.1 times more Vitamin C than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.4 times more Vitamin B5 and 6.8 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• 1 kilogram of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin K
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Canned Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, chocolate-flavored frosted puffed corn has 2.1 times more Calcium, 1.8 times more Copper, 13.6 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 7.2 times more Selenium, 1.8 times more Sodium and 1.2 times more Zinc than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.3 times more Potassium and 22.8 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, chocolate-flavored frosted puffed corn has 4.8 times more Energy, 5.8 times more Fat, 6.8 times more Saturated Fat, 6 times more Carbohydrate and 23.6 times more Sugars than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 10.3 times more Omega 3 and 1.6 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Canned Kidney Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.