Comparing Nutrients in 1 kilogram Cereals ready-to-eat, rice, puffed, fortified VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Canned Kidney Beans	Recommended Dietary Allowance
Energy	139% 4020kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	NA	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	691% 898g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	113% 43g	38g per day for Men 19-50 years
Protein	113% 63g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2167% 26mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1385% 18mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2206% 353mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	47.5% 190μg	90% 360μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6% 60mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	4.75% 190μg	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	3963% 317mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	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	140% 980mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.81% 30g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, rice, puffed, fortified VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, rice, puffed, fortified versus 1 kg of Canned 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, rice, puffed, fortified vs Canned Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, rice, puffed, fortified has 22.4 times more Vitamin B1, 35.3 times more Vitamin B2, 85.9 times more Vitamin B3 and 2.3 times more Vitamin B5 than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.9 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Canned Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, rice, puffed, fortified vs Canned Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, rice, puffed, fortified has 1.3 times more Copper, 27.1 times more Iron, 8.9 times more Manganese, 11.7 times more Selenium and 2.2 times more Zinc than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 5.7 times more Calcium, 2.1 times more Potassium, 98.7 times more Sodium and 26 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Canned Kidney Beans contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, rice, puffed, fortified has 4.8 times more Energy, 6.2 times more Carbohydrate and 1.2 times more Protein than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 2.5 times more Fiber than Cereals ready-to-eat, rice, puffed, fortified.