Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	130% 3780kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 743g	172% 224g	130g per day for Men 19-50 years
Sugars	332% 241g	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	245% 93g	245% 93g	38g per day for Men 19-50 years
Protein	141% 79g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	452% 4070μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	583% 7mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	615% 8mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	569% 91mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	692% 9mg	80% 1.04mg	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	455% 1820μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1125% 27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.56% 5mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	122% 730IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	39% 390mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	321% 2.9mg	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	2050% 164mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.18mg	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	361% 2530mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	111% 3780mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	553% 304μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	165% 2470mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	2.3% 85g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan versus 1 kg of Boiled 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, GREAT GRAINS, Raisin, Date & Pecan vs Boiled California Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan has more Vitamin A, 5.4 times more Vitamin B1, 12.9 times more Vitamin B2, 16.9 times more Vitamin B3, 8.7 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Boiled California Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan has 1.4 times more Copper, 5.5 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 25.3 times more Selenium, 61.8 times more Sodium and 2.6 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.7 times more Calcium than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Boiled California Red Kidney Beans contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan has 3 times more Energy, 78.9 times more Fat, 57.1 times more Saturated Fat, 3.6 times more Omega 3, 99.3 times more Omega 6 and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Boiled California Red Kidney Beans offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6