Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	20% 576kcal	64.6% 1873kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	52.4% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	64.4% 11g	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	270% 351g	130g per day for Men 19-50 years
Sugars	2% 1.45g	141% 102g	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	88.3% 33.6g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	217% 1955μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	279% 3.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	272% 43.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	349% 4.54mg	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	218% 871μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	548% 13μg	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	58.2% 349IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	16% 159mg	17.7% 177mg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	92% 386mg	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	168% 1175mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	265% 146μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	120% 13mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.37% 13.6g	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 SELECTS Maple Pecan Crunch:

• Boiled All Types Kidney Beans have 12 times more Vitamin C and 2.3 times more Vitamin K than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain more Vitamin A, 4.4 times more Vitamin B1, 13.8 times more Vitamin B2, 16.6 times more Vitamin B3, 8.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 33 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 SELECTS Maple Pecan Crunch:

• Boiled All Types Kidney Beans have 1.5 times more Potassium and 22.3 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 1.4 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 29.2 times more Selenium, 239 times more Sodium and 2.9 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 3.3 times more Energy, 17.4 times more Fat, 13.7 times more Saturated Fat, 22.4 times more Omega 6, 3.4 times more Carbohydrate and 70.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have similar amounts of Omega 3, Fiber and Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.