Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Energy	20% 576kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	5.8% 1.86g	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	30.5% 5.2g	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	276% 358g	130g per day for Men 19-50 years
Sugars	2% 1.45g	5.9% 4.26g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	76.4% 29g	148% 56.2g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	92% 51.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	59.3% 0.77mg	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	48.8% 195μg	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	0.91% 0.14mg	0% 0mg	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, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Calcium	16% 159mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	192% 1.72mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	497% 11.4mg	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	243% 1701mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.75% 27.7g	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, Shredded Wheat, original big biscuit:

• Boiled All Types Kidney Beans have 3 times more Vitamin B9, more Vitamin C and 6 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 10.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Boiled All Types Kidney Beans have 11 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 1.6 times more Calcium, 1.8 times more Copper, 3.1 times more Magnesium, 5.9 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Selenium and 2.9 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Iron and Potassium 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, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 2.7 times more Energy, 4 times more Fat, 5.6 times more Saturated Fat, 10.6 times more Omega 6, 3.5 times more Carbohydrate, 2.9 times more Sugars, 1.9 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, Shredded Wheat, original big biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.