Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	20% 576kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	19.2% 3.27g	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	281% 365g	130g per day for Men 19-50 years
Sugars	2% 1.45g	55.4% 40g	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	155% 59g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	79% 3.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	300% 3.9mg	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	391% 1565μg	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	0.5% 0.45mg	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	0.91% 0.14mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	16% 159mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	171% 1.54mg	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	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	638% 14.7mg	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	303% 2118mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	53.4% 1814mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	141% 2109mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	85.4% 9.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.43% 16g	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, GRAPE-NUTS Cereal:

• Boiled All Types Kidney Beans have 12 times more Vitamin C and 4.2 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 4.1 times more Vitamin B1, 2.1 times more Vitamin B2, 14.9 times more Vitamin B3, 4 times more Vitamin B5, 7.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 20.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Boiled All Types Kidney Beans have 19.1 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.6 times more Copper, 12.6 times more Iron, 3 times more Magnesium, 7.5 times more Manganese, 3.4 times more Phosphorus, 8.3 times more Selenium, 465 times more Sodium and 2.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.8 times more Omega 3 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 2.8 times more Energy, 3.6 times more Fat, 4.7 times more Saturated Fat, 6.7 times more Omega 6, 3.5 times more Carbohydrate, 27.7 times more Sugars, 2 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.