Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, COCOA PEBBLES VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	137% 3970kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	42.3% 41g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 857g	175% 228g	130g per day for Men 19-50 years
Sugars	494% 358g	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	42% 16g	168% 64g	38g per day for Men 19-50 years
Protein	85.7% 48g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	862% 7760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1075% 172mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	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	863% 3450μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2167% 52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	460% 2760IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.67% 1.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	22% 220mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	240% 2.16mg	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	775% 62mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	136% 950mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	396% 5940mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	473% 52mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.68% 25g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES vs Boiled Kidney Beans:

• Cereals ready-to-eat, POST, COCOA PEBBLES have more Vitamin A, 8.1 times more Vitamin B1, 25.9 times more Vitamin B2, 29.8 times more Vitamin B3, 14.2 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 6.5 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, COCOA PEBBLES vs Boiled Kidney Beans:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 1.4 times more Copper, 2.8 times more Iron, 12.7 times more Selenium, 594 times more Sodium and 5.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Calcium, 1.4 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium and 26.8 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 3.1 times more Energy, 8.2 times more Fat, 49.3 times more Saturated Fat, 3.8 times more Carbohydrate and 111.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.3 times more Omega 3, 4 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.