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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	California Red Kidney Beans	Recommended Dietary Allowance
Energy	140% 4050kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	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	671% 872g	460% 598g	130g per day for Men 19-50 years
Sugars	603% 437g	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	100% 38g	655% 249g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1471% 13240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1103% 13.2mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1153% 15mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1102% 176mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1357% 17.6mg	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	883% 3530μg	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	70% 700mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	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	1984% 159mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	201% 1410mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	356% 5340mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	3.18% 118g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, chocolate-flavored frosted puffed corn have more Vitamin A, 2.5 times more Vitamin B1, 6.8 times more Vitamin B2, 8.6 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin B12 and 11.8 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.7 times more Vitamin B5 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Raw California Red Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in 1 kg.

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

• Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 1.7 times more Iron, 2 times more Selenium and 48.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Calcium, 4.6 times more Copper, 4.4 times more Magnesium, 4.1 times more Manganese, 2.9 times more Phosphorus, 8.5 times more Potassium and 4.6 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 1.2 times more Energy, 14 times more Fat, 26.7 times more Saturated Fat, 4.2 times more Omega 6 and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.5 times more Omega 3, 6.6 times more Fiber and 7.3 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.