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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	132% 3830kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	675% 878g	172% 224g	130g per day for Men 19-50 years
Sugars	0% 0g	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	37% 14g	245% 93g	38g per day for Men 19-50 years
Protein	125% 70g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	220% 35.3mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	80% 1.04mg	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	385% 1540μg	185% 740μg	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	13.3% 12mg	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	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	321% 2.9mg	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	358% 28.6mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.18mg	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	169% 1180mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	1.06% 39g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Boiled California Red Kidney Beans per 1 kg

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

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice has 3.4 times more Vitamin B1, 4.3 times more Vitamin B2, 6.5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains more Vitamin B6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Boiled California Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice has 8.8 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 7.3 times more Calcium, 1.6 times more Magnesium and 3.6 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Boiled California Red Kidney Beans contain similar levels of Copper, Iron and Phosphorus per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice has 3.1 times more Energy, 1.9 times more Omega 3 and 3.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 6.6 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.