Comparing Nutrients in 1 kilogram Cereals ready-to-eat, FAMILIA VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Red Kidney Beans	Recommended Dietary Allowance
Energy	134% 3880kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	22.2% 7.1g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	471% 613g	130g per day for Men 19-50 years
Sugars	320% 232g	29% 21g	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	224% 85g	400% 152g	38g per day for Men 19-50 years
Protein	170% 95g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	423% 5.5mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	132% 21mg	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	77% 1mg	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	40% 160μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	121% 2.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	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	77.3% 11.6mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Red Kidney Beans	Recommended Dietary Allowance
Calcium	173% 1730mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	348% 28mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	755% 3170mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	NA	483% 11mg	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	481% 3370mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	145% 4940mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	175% 19mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.51% 19g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, FAMILIA VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, FAMILIA versus 1 kg of 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, FAMILIA vs Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, FAMILIA has 2.6 times more Vitamin B2, more Vitamin B12 and 5.5 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.9 times more Vitamin B1, 4 times more Vitamin B6, 24.6 times more Vitamin B9, 7.5 times more Vitamin C and 1.5 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, FAMILIA as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, FAMILIA vs Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, FAMILIA has 2.1 times more Calcium, 2.3 times more Magnesium and 5.4 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.7 times more Copper, 2.4 times more Iron, 2.8 times more Potassium and 1.5 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Red Kidney Beans contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, FAMILIA has 5.9 times more Fat, 4.6 times more Saturated Fat, 6.8 times more Omega 6, 1.2 times more Carbohydrate and 11 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.9 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6