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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	California Red Kidney Beans	Recommended Dietary Allowance
Energy	131% 3790kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	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	668% 868g	460% 598g	130g per day for Men 19-50 years
Sugars	190% 138g	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	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	655% 249g	38g per day for Men 19-50 years
Protein	106% 59.4g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1578% 20.5mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1509% 241mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1857% 24mg	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	2415% 9660μg	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	3491% 279mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	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	90% 630mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	345% 5170mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	675% 74.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	3.18% 118g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons have more Vitamin A, 3.4 times more Vitamin B1, 9.4 times more Vitamin B2, 11.7 times more Vitamin B3, 6.1 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12, 4.6 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Crispy Hexagons.

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 3 times more Iron, 47 times more Sodium and 2.9 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 24.4 times more Calcium, 8.4 times more Copper, 10 times more Magnesium, 1.5 times more Manganese, 6.4 times more Phosphorus, 6.7 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 6.2 times more Omega 6 and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.5 times more Omega 3, 16.6 times more Fiber and 4.1 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.