Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	134% 3880kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	76.5% 13g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	620% 806g	114% 148g	130g per day for Men 19-50 years
Sugars	354% 257g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	253% 96g	113% 43g	38g per day for Men 19-50 years
Protein	150% 84.2g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.68mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.82mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	61.5% 0.8mg	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	72.5% 290μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	8.9% 8mg	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	71.3% 10.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	65% 650mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	163% 1.47mg	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	323% 26mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	238% 1000mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	676% 15.5mg	127% 2.9mg	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	451% 3160mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	156% 2340mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.92% 34g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 3.5 times more Vitamin B1, 3 times more Vitamin B2, 4.8 times more Vitamin B3, 5.2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and 53.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 2.2 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 3.3 times more Magnesium, 5.3 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 15.7 times more Selenium and 2.6 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 22.9 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Canned Red Kidney Beans with Liquids contain similar levels of Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 4.8 times more Energy, 15.3 times more Fat, 7.8 times more Saturated Fat, 2.7 times more Omega 3, 15.7 times more Omega 6, 5.4 times more Carbohydrate, 13.9 times more Sugars, 2.2 times more Fiber and 1.6 times more Protein than Canned Red Kidney Beans with Liquids.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6