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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	California Red Kidney Beans	Recommended Dietary Allowance
Energy	137% 3970kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	42.3% 41g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	659% 857g	460% 598g	130g per day for Men 19-50 years
Sugars	494% 358g	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	42% 16g	655% 249g	38g per day for Men 19-50 years
Protein	85.7% 48g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1075% 172mg	129% 20.6mg	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	1308% 17mg	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	863% 3450μg	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 220mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	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	775% 62mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	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	136% 950mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	396% 5940mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	473% 52mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.68% 25g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, COCOA PEBBLES VS California Red Kidney Beans per 1 kg

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

• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES has more Vitamin A, 2.5 times more Vitamin B1, 6.8 times more Vitamin B2, 8.3 times more Vitamin B3, 4.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains more Vitamin C than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and California Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES has 4.4 times more Selenium, 54 times more Sodium and 2 times more Zinc than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 8.9 times more Calcium, 3.7 times more Copper, 1.5 times more Iron, 5.2 times more Magnesium, 4.3 times more Phosphorus and 7.7 times more Potassium than Cereals ready-to-eat, POST, COCOA PEBBLES.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES has 1.2 times more Energy, 16.4 times more Fat, 100 times more Saturated Fat and 1.4 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 5.6 times more Omega 3, 15.6 times more Fiber and 5.1 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.