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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Red Kidney Beans	Recommended Dietary Allowance
Energy	112% 3240kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	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	43.2% 7.35g	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	607% 789g	471% 613g	130g per day for Men 19-50 years
Sugars	454% 329g	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	361% 137g	400% 152g	38g per day for Men 19-50 years
Protein	136% 76g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	422% 3800μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	500% 6mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	531% 85mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	615% 8mg	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	848% 3390μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1042% 25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	113% 680IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Red Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	444% 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	2288% 183mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1396% 32mg	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	484% 3390mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	154% 5250mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	255% 3820mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	345% 38mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.32% 86g	3.18% 118g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has more Vitamin A, 3.3 times more Vitamin B2, 4 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B12, more Vitamin D and 2.6 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.8 times more Vitamin B5, 5 times more Vitamin C and 2.9 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

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

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 2.7 times more Iron, 1.2 times more Magnesium, 2.9 times more Manganese, 1.8 times more Selenium, 31.8 times more Sodium and 1.4 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.9 times more Calcium, 1.7 times more Copper and 2.6 times more Potassium than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Red Kidney Beans contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 3.2 times more Omega 6, 1.3 times more Carbohydrate and 15.7 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 5.9 times more Omega 3 and 3 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran 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