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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Red Kidney Beans	Recommended Dietary Allowance
Energy	134% 3880kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	76.5% 13g	13.4% 2.28g	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	471% 613g	130g per day for Men 19-50 years
Sugars	354% 257g	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	253% 96g	400% 152g	38g per day for Men 19-50 years
Protein	150% 84.2g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Red Kidney Beans	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.82mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	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	72.5% 290μg	985% 3940μg	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	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	71.3% 10.7mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Red Kidney Beans	Recommended Dietary Allowance
Calcium	65% 650mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	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	323% 26mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	238% 1000mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	676% 15.5mg	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	451% 3160mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	156% 2340mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.92% 34g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Red Kidney Beans 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 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, Low Fat 100% Natural Granola with Raisins vs Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has more Vitamin B12 and 5.1 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.7 times more Vitamin B1, 1.6 times more Vitamin B6, 13.6 times more Vitamin B9, 11.3 times more Vitamin C and 1.9 times more Vitamin K 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 Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans 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 Raw Red Kidney Beans have insufficient amounts of Vitamin A 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 Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 1.4 times more Manganese, 5.4 times more Selenium and 19.5 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Calcium, 2.6 times more Copper, 2.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 3.2 times more Potassium and 1.8 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 5.2 times more Fat, 6.3 times more Saturated Fat, 5.7 times more Omega 6, 1.3 times more Carbohydrate and 12.2 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.6 times more Omega 3, 1.6 times more Fiber and 2.7 times more Protein 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 Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6