Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	124% 3610kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	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	619% 805g	175% 228g	130g per day for Men 19-50 years
Sugars	122% 88.6g	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	342% 130g	168% 64g	38g per day for Men 19-50 years
Protein	200% 112g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	542% 6.5mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	539% 86.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	174% 8.72mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	662% 8.6mg	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	863% 3450μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	41.3% 6.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	32% 320mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	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	3500% 280mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1407% 32.4mg	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	667% 4670mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	118% 4000mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	310% 4650mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.95% 35g	18% 669g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 4.1 times more Vitamin B1, 2.1 times more Vitamin B2, 14.9 times more Vitamin B3, 4 times more Vitamin B5, 7.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 20.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12 times more Vitamin C and 4.2 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Boiled Kidney Beans:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.6 times more Copper, 12.6 times more Iron, 3 times more Magnesium, 7.5 times more Manganese, 3.4 times more Phosphorus, 8.3 times more Selenium, 465 times more Sodium and 2.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 19.1 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 2.8 times more Energy, 3.6 times more Fat, 4.7 times more Saturated Fat, 6.7 times more Omega 6, 3.5 times more Carbohydrate, 27.7 times more Sugars, 2 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Omega 3 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.