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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Red Kidney Beans	Recommended Dietary Allowance
Energy	131% 3790kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	668% 868g	471% 613g	130g per day for Men 19-50 years
Sugars	190% 138g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	106% 59.4g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1578% 20.5mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1509% 241mg	132% 21mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	483% 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	90% 630mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	345% 5170mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	675% 74.3mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Crispy Hexagons VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, RALSTON Crispy Hexagons versus 1 kg of 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, RALSTON Crispy Hexagons vs Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons has more Vitamin A, 3 times more Vitamin B1, 9.5 times more Vitamin B2, 11.4 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 Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.4 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Red Kidney Beans have insufficient amounts of Vitamin E in one kilogram.

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

• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons has 4.2 times more Iron, 43.1 times more Sodium and 2.7 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 10.4 times more Calcium, 5.3 times more Copper, 8.6 times more Magnesium, 1.7 times more Manganese, 6.4 times more Phosphorus, 6.1 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons has 1.4 times more Carbohydrate and 6.6 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 27.5 times more Omega 3, 10.1 times more Fiber and 3.8 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.