Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	20% 576kcal	51.8% 1501kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	32% 5.42g	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	292% 380g	130g per day for Men 19-50 years
Sugars	2% 1.45g	129% 94g	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	183% 69.4g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	604% 7.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	578% 92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	711% 9.24mg	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	1762% 7049μg	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	20.3% 3.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	16% 159mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	59% 0.53mg	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	1757% 141mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	70.8% 1.63mg	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	121% 844mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	230% 3443mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	631% 69.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• Boiled All Types Kidney Beans have more Vitamin C and 28 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 3.2 times more Vitamin B1, 29.8 times more Vitamin B2, 35.3 times more Vitamin B3, 17 times more Vitamin B6, 12 times more Vitamin B9 and 22.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN:

• Boiled All Types Kidney Beans have 1.8 times more Copper, 1.7 times more Potassium and 26.8 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 2 times more Calcium, 14 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 10.1 times more Selenium, 759 times more Sodium and 15.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 4.9 times more Omega 3 and 1.4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 2.6 times more Energy, 8.1 times more Fat, 27.8 times more Saturated Fat, 11.1 times more Omega 6, 3.7 times more Carbohydrate, 64.6 times more Sugars and 2.4 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.