Comparing Nutrients in 1 pound Canned Kidney Beans VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Canned Kidney Beans	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	13% 381kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	276% 359g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	3.57% 2.6g	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% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 2.6g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	55% 21g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	480% 5.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	81.3% 1.06mg	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	41% 163μg	194% 776μg	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	6.05% 5.44mg	0% 0mg	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	0.6% 0.091mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	15.4% 154mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	15% 0.14mg	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	66.3% 5.3mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	28.6% 0.66mg	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	58.3% 408mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.34% 49.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals, corn grits, white, regular and quick, enriched, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 pound of Canned Kidney Beans has more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 11 times more Vitamin B1, 6.6 times more Vitamin B2, 10.9 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.8 times more Vitamin B9 than Canned All Types Kidney Beans.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 pound of Canned Kidney Beans has 8.5 times more Calcium, 4.5 times more Copper, 1.7 times more Potassium, 296 times more Sodium and 7.1 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 2.6 times more Iron, 1.3 times more Magnesium, 18.9 times more Selenium and 1.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, corn grits, white, regular and quick, enriched, dry contain similar levels of Manganese and Phosphorus per one pound.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 2.9 times more Omega 3 and 3.2 times more Sugars than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 4.4 times more Energy, 8 times more Omega 6, 5.5 times more Carbohydrate and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, corn grits, white, regular and quick, enriched, dry offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3