Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	20% 576kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	280% 364g	130g per day for Men 19-50 years
Sugars	2% 1.45g	131% 95g	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	76.4% 29g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	373% 3361μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	593% 7.7mg	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	147% 590μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	202% 1211IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	16% 159mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	151% 1.36mg	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	126% 10mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	NA	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	89.4% 626mg	200% 1402mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Boiled All Types Kidney Beans have 6 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 8.1 times more Vitamin B1, 24.1 times more Vitamin B2, 28.9 times more Vitamin B3, 3.4 times more Vitamin B5, 14.2 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, 16.7 times more Vitamin C, more Vitamin D and 10.3 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Boiled All Types Kidney Beans have 1.5 times more Potassium and 55.8 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 1.4 times more Copper, 13.5 times more Iron, 2.4 times more Magnesium, 2.2 times more Phosphorus, 19 times more Selenium, 592 times more Sodium and 5 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.2 times more Omega 3 than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 3.1 times more Energy, 9.2 times more Fat, 15.1 times more Saturated Fat, 16 times more Omega 6, 3.5 times more Carbohydrate and 65.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.