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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Red Kidney Beans	Recommended Dietary Allowance
Energy	124% 3610kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	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	619% 805g	471% 613g	130g per day for Men 19-50 years
Sugars	122% 88.6g	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	342% 130g	400% 152g	38g per day for Men 19-50 years
Protein	200% 112g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Red 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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	539% 86.2mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	174% 8.72mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	662% 8.6mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	41.3% 6.2mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Red Kidney Beans	Recommended Dietary Allowance
Calcium	32% 320mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	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	3500% 280mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1407% 32.4mg	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	667% 4670mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	118% 4000mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	310% 4650mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.95% 35g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal vs Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 4.1 times more Vitamin B3, 2.2 times more Vitamin B6 and 3 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.8 times more Vitamin B2, 45 times more Vitamin C and 2.8 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 4.2 times more Iron, 2.9 times more Manganese, 2.8 times more Selenium and 38.8 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.6 times more Calcium, 2.1 times more Copper, 3.4 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Red Kidney Beans contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 3.2 times more Omega 6, 1.3 times more Carbohydrate and 4.2 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 5.9 times more Omega 3 and 2 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Red Kidney Beans offer comparable quantities of Energy and Fiber per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6