Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	20% 576kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	1220% 19.5g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	45% 7.64g	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	230% 298g	130g per day for Men 19-50 years
Sugars	2% 1.45g	9.76% 7.08g	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	1.3% 0.95g	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	% 1.86g	g per day for Men 19-50 years
Sucrose	NA	% 4.26g	g per day for Men 19-50 years
Fiber	76.4% 29g	242% 92g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	129% 72.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, UNCLE SAM 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	257% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	136% 21.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	56.3% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	334% 4.34mg	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	60% 240μg	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	12% 11mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	16% 159mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	379% 3.4mg	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	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	222% 934mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	712% 16.4mg	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	242% 1696mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	59.5% 2023mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	728% 401μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	62.3% 934mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	160% 17.6mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, UNCLE SAM CEREAL per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kidney Beans versus 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 1 pound of Boiled Kidney Beans has 2.5 times more Vitamin B9 and 4.7 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL contains 4.2 times more Vitamin B1, 2.2 times more Vitamin B2, 8.3 times more Vitamin B3, 2.8 times more Vitamin B5, 8 times more Vitamin B6, 2 times more Vitamin C and 30 times more Vitamin E than Boiled All Types Kidney Beans.
• 1 pound of Boiled Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 1 pound of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL contains 2.7 times more Calcium, 3.5 times more Copper, 1.8 times more Iron, 4.9 times more Magnesium, 8.4 times more Manganese, 2.7 times more Phosphorus, 80.3 times more Selenium, 206 times more Sodium and 3.9 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL contains 2.7 times more Energy, 23.2 times more Fat, 13 times more Saturated Fat, 25.3 times more Omega 3, 15.6 times more Omega 6, 2.9 times more Carbohydrate, 4.9 times more Sugars, 3.2 times more Fiber and 1.8 times more Protein than Boiled All Types Kidney Beans.
• 1 pound of Boiled Kidney Beans provide inadequate amounts of Omega 6