Comparing Nutrients in 1 kilogram Cereals ready-to-eat, RALSTON Crispy Hexagons VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Canned Kidney Beans	Recommended Dietary Allowance
Energy	131% 3790kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	668% 868g	112% 145g	130g per day for Men 19-50 years
Sugars	190% 138g	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	0.69% 0.5g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 137g	% 18.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	113% 43g	38g per day for Men 19-50 years
Protein	106% 59.4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1396% 12560μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1508% 18mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1578% 20.5mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1509% 241mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1857% 24mg	57% 0.74mg	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	2415% 9660μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3017% 72.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	230% 207mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	575% 3450IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	150% 1.35mg	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	3491% 279mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	73% 1.68mg	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	90% 630mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	345% 5170mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	675% 74.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Canned Kidney Beans:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 15.6 times more Vitamin B1, 40.2 times more Vitamin B2, 58.7 times more Vitamin B3, 1.7 times more Vitamin B5, 32.6 times more Vitamin B6, 26.8 times more Vitamin B9, more Vitamin B12, 17.3 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Canned Kidney Beans:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 23.9 times more Iron, 3.9 times more Manganese, 2.4 times more Selenium, 1.7 times more Sodium and 16.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.3 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus and 19.2 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Canned All Types Kidney Beans have similar amounts of Copper and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 4.5 times more Energy, 3.2 times more Omega 6, 6 times more Carbohydrate and 7.5 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.3 times more Omega 3 and 2.9 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Canned All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.