Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	9%	9%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	California Red Kidney Beans	Recommended Dietary Allowance
Energy	129% 3730kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.6g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	24% 7.65g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	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	607% 789g	460% 598g	130g per day for Men 19-50 years
Sugars	343% 249g	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	166% 63g	655% 249g	38g per day for Men 19-50 years
Protein	164% 92g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1122% 13.5mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1174% 15.3mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1117% 179mg	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	1381% 18mg	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	3590% 14360μg	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	0% 0mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	349% 3490mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	NA	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	3586% 287mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	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	556% 3890mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	1225% 135mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.16% 43g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal 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, Maple Brown Sugar LIFE Cereal vs California Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal has 2.5 times more Vitamin B1, 7 times more Vitamin B2, 8.7 times more Vitamin B3, 4.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains more Vitamin C than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• 1 kilogram of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal vs California Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal has 1.8 times more Calcium, 3.1 times more Iron, 43.4 times more Sodium and 5.3 times more Zinc than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.8 times more Magnesium and 5.7 times more Potassium than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal and California 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, QUAKER, Maple Brown Sugar LIFE Cereal has 16.2 times more Fat, 21.3 times more Saturated Fat and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal and California Red Kidney Beans offer comparable quantities of Energy per one kilogram.