Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	19.4% 562kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	7.95% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	314% 409g	130g per day for Men 19-50 years
Sugars	NA	335% 243g	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	111% 42g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	74% 41.4g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	419% 3774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	529% 6.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	558% 7.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	524% 84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	663% 8.6mg	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	84% 336μg	420% 1678μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1058% 25.4μg	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	224% 1343IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	30% 299mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	101% 0.91mg	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	169% 13.5mg	380% 30.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	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	88.8% 621mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	401% 220μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	28.7% 431mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.17% 6.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals ready-to-eat, POST, GOLDEN CRISP per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Cereals ready-to-eat, POST, GOLDEN CRISP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 1 lb of Cereals ready-to-eat, POST, GOLDEN CRISP contains more Vitamin A, 10.9 times more Vitamin B1, 25.8 times more Vitamin B2, 34.3 times more Vitamin B3, 18.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 1 pound of Boiled California Red Kidney Beans has 4.4 times more Calcium, 1.4 times more Copper and 2.4 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 1 lb of Cereals ready-to-eat, POST, GOLDEN CRISP contains 2.2 times more Iron, 1.7 times more Phosphorus, 40.5 times more Selenium, 23.8 times more Sodium and 6.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, POST, GOLDEN CRISP contain similar levels of Magnesium per one pound.
• 1 pound of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.9 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 1 lb of Cereals ready-to-eat, POST, GOLDEN CRISP contains 3.1 times more Energy, 28.1 times more Omega 6 and 4 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6