Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	114% 3310kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.6g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	63.4% 20.3g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	449% 583g	130g per day for Men 19-50 years
Sugars	285% 207g	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	403% 153g	655% 249g	38g per day for Men 19-50 years
Protein	114% 63.7g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	422% 5.06mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1331% 17.3mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1274% 204mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1568% 20.4mg	305% 3.96mg	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	3885% 15540μg	983% 3930μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44.7% 6.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	71% 710mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	1111% 10mg	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	3873% 310mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	145% 610mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	482% 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	266% 1860mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	70.3% 2390mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	506% 7590mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	1391% 153mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	0.68% 25g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN versus 1 kg of Royal 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, QUAKER CRUNCHY BRAN vs Royal Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN has 1.3 times more Vitamin B1, 7.2 times more Vitamin B2, 9.7 times more Vitamin B3, 5.1 times more Vitamin B6 and 4 times more Vitamin B9 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.9 times more Vitamin B5 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Raw Royal 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, QUAKER CRUNCHY BRAN vs Royal Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN has 3.6 times more Iron, 3.5 times more Selenium, 58.4 times more Sodium and 5.8 times more Zinc than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.8 times more Calcium, 8.5 times more Copper, 2.3 times more Magnesium, 3.1 times more Manganese, 2.2 times more Phosphorus and 5.6 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN has 9 times more Fat, 31.2 times more Saturated Fat, 12.3 times more Omega 6 and 1.4 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 4.3 times more Omega 3, 1.6 times more Fiber and 4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Royal Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6