Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, CAP VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	California Red Kidney Beans	Recommended Dietary Allowance
Energy	137% 3970kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	49.8% 48.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	96% 31g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	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	661% 859g	460% 598g	130g per day for Men 19-50 years
Sugars	610% 442g	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	68.4% 26g	655% 249g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1333% 16mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1385% 18mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1297% 208mg	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	1646% 21.4mg	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	4075% 16300μg	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	42% 6.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	2475% 198mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	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	240% 1680mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	483% 7250mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	1415% 156mg	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, QUAKER, CAP VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP vs California Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 3 times more Vitamin B1, 8.2 times more Vitamin B2, 10.1 times more Vitamin B3, 5.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 45 times more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, QUAKER, CAP as well as Raw California 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, QUAKER, CAP vs California Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 2.1 times more Iron, 3.3 times more Selenium, 65.9 times more Sodium and 6.1 times more Zinc than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 17.7 times more Calcium, 9.2 times more Copper, 2.9 times more Magnesium, 2.4 times more Phosphorus and 8 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 1.2 times more Energy, 19.3 times more Fat, 85.6 times more Saturated Fat, 13.4 times more Omega 6 and 1.4 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 3.1 times more Omega 3, 9.6 times more Fiber and 5.5 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6