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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	131% 3790kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	668% 868g	175% 228g	130g per day for Men 19-50 years
Sugars	190% 138g	4.4% 3.2g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 137g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	168% 64g	38g per day for Men 19-50 years
Protein	106% 59.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1396% 12560μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1508% 18mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1578% 20.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1509% 241mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1857% 24mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	345% 5170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	675% 74.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	18% 669g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons have more Vitamin A, 11.3 times more Vitamin B1, 35.4 times more Vitamin B2, 41.8 times more Vitamin B3, 20.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin B12, 17.3 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Boiled 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 Boiled Kidney Beans:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 12.6 times more Iron, 1.5 times more Manganese, 2 times more Selenium, 517 times more Sodium and 7.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.4 times more Calcium, 1.6 times more Copper, 2.6 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium and 16.4 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 3 times more Energy, 3.1 times more Omega 6, 3.8 times more Carbohydrate and 43.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 13.1 times more Omega 3, 4.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.