Comparing Nutrients in 1 kilogram Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Canned Kidney Beans	Recommended Dietary Allowance
Energy	126% 3660kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	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	380% 494g	112% 145g	130g per day for Men 19-50 years
Sugars	98% 71.4g	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	313% 119g	113% 43g	38g per day for Men 19-50 years
Protein	561% 314g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1642% 19.7mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	600% 7.8mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 55.8mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	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	1673% 6690μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87.5% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66.7% 60mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1286% 193mg	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, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	50% 500mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	689% 6.2mg	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	1043% 83.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	745% 3130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	8296% 191mg	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	1614% 11300mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	323% 10970mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	1455% 160mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 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, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Canned Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular has 17 times more Vitamin B1, 15.3 times more Vitamin B2, 13.6 times more Vitamin B3, 10.1 times more Vitamin B5, 8.1 times more Vitamin B6, 18.6 times more Vitamin B9, more Vitamin B12, 5 times more Vitamin C and 964.5 times more Vitamin E than Canned Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Canned Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular has 1.5 times more Calcium, 4.6 times more Copper, 7.1 times more Iron, 11.6 times more Magnesium, 113.6 times more Manganese, 12.6 times more Phosphorus, 4.6 times more Potassium and 34.8 times more Zinc than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 49.3 times more Sodium and 16.3 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular has 4.4 times more Energy, 15.9 times more Fat, 11.8 times more Saturated Fat, 3.4 times more Carbohydrate, 3.9 times more Sugars, 2.8 times more Fiber and 6 times more Protein than Canned Kidney Beans.