Comparing Nutrients in 1 pound Boiled Kidney Beans VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Boiled Kidney Beans	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	20% 576kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	36.6% 6.22g	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	286% 372g	130g per day for Men 19-50 years
Sugars	2% 1.45g	95% 69g	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	122% 46.3g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	391% 3515μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	488% 78mg	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	593% 7.7mg	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	782% 3130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	983% 23.6μg	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	104% 626IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	16% 159mg	16.3% 163mg	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	1582% 127mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	109% 458mg	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	181% 1270mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	394% 217μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	142% 2132mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	322% 35.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs POST, GRAPE-NUTS Flakes:

• Boiled All Types Kidney Beans have more Vitamin C and 3.2 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Vitamin A, 8.1 times more Vitamin B1, 25.9 times more Vitamin B2, 29.8 times more Vitamin B3, 14.2 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 27 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 1 pound for Boiled Kidney Beans vs POST, GRAPE-NUTS Flakes:

• Boiled All Types Kidney Beans have 1.2 times more Potassium and 20.3 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 1.4 times more Copper, 12.6 times more Iron, 2.4 times more Magnesium, 2 times more Phosphorus, 43.5 times more Selenium, 470 times more Sodium and 7.8 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.3 times more Omega 3 than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 3 times more Energy, 7.4 times more Fat, 6.8 times more Saturated Fat, 12.7 times more Omega 6, 3.6 times more Carbohydrate, 47.5 times more Sugars and 1.6 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.