Comparing Nutrients in 1 kilogram Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	California Red Kidney Beans	Recommended Dietary Allowance
Energy	133% 3850kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	131% 22g	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	586% 762g	460% 598g	130g per day for Men 19-50 years
Sugars	326% 236g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	255% 97g	655% 249g	38g per day for Men 19-50 years
Protein	127% 71g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	456% 4100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	592% 7.7mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	568% 91mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	155% 7.75mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	700% 9.1mg	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	455% 1820μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1138% 27.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	122% 730IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	155% 23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	526% 4.73mg	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	1228% 98mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1076% 24.7mg	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	420% 2940mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	112% 3820mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	163% 2450mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	248% 27.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.3% 85g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits versus 1 kg of California 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, wheat and bran, presweetened with nuts and fruits vs California Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and California Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs California Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has 2.5 times more Manganese, 5.4 times more Selenium and 22.3 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.5 times more Calcium, 2.3 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and California Red Kidney Beans contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has 22.4 times more Fat, 22.2 times more Saturated Fat, 41.1 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.6 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and California Red Kidney Beans offer comparable quantities of Energy and Omega 3 per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6