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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	140% 4050kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	671% 872g	175% 228g	130g per day for Men 19-50 years
Sugars	603% 437g	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	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	195% 74g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1153% 15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1102% 176mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1357% 17.6mg	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	883% 3530μg	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	70% 700mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	356% 5340mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, chocolate-flavored frosted puffed corn VS Boiled Red 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 Boiled Red 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 Boiled Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, chocolate-flavored frosted puffed corn has more Vitamin A, 8.3 times more Vitamin B1, 25.8 times more Vitamin B2, 30.5 times more Vitamin B3, 14.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and 44.1 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.2 times more Vitamin B5 and 14 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 Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Boiled Red 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 Boiled Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, chocolate-flavored frosted puffed corn has 2.5 times more Calcium, 5.4 times more Iron, 5.4 times more Selenium and 267 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.9 times more Manganese, 2.3 times more Potassium and 1.9 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Boiled Red Kidney Beans contain similar levels of Copper, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, chocolate-flavored frosted puffed corn has 3.2 times more Energy, 7 times more Fat, 13.3 times more Saturated Fat, 3.8 times more Carbohydrate and 136.6 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 21 times more Omega 3, 1.9 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• 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 Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.