Comparing Nutrients in 1 pound California Red Kidney Beans VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	51.6% 1497kcal	76.5% 2218kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	56% 18g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	173% 2.77g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	192% 32.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	188% 244g	130g per day for Men 19-50 years
Sugars	NA	124% 90g	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	297% 113g	106% 40.4g	38g per day for Men 19-50 years
Protein	197% 111g	111% 62g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	129% 1.68mg	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	447% 1787μg	95% 381μg	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	22.7% 20.4mg	6.05% 5.44mg	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	NA	336% 50.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	88.5% 885mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	326% 2.93mg	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	530% 42.4mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	788% 18mg	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	262% 1837mg	279% 1955mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	172% 19mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.72% 26.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, granola, homemade per 1 lb

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

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Cereals ready-to-eat, granola, homemade:

• 1 pound of California Red Kidney Beans has 4.7 times more Vitamin B9 and 3.8 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• While 1 lb of Cereals ready-to-eat, granola, homemade contains 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, granola, homemade provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cereals ready-to-eat, granola, homemade:

• 1 pound of California Red Kidney Beans has 2.6 times more Calcium, 1.7 times more Copper, 2.4 times more Iron and 2.8 times more Potassium than Cereals ready-to-eat, granola, homemade.
• While 1 lb of Cereals ready-to-eat, granola, homemade contains 4 times more Manganese, 7.9 times more Selenium and 1.6 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, granola, homemade contain similar levels of Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.8 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, granola, homemade.
• While 1 lb of Cereals ready-to-eat, granola, homemade contains 1.5 times more Energy, 97.2 times more Fat, 109.9 times more Saturated Fat, 7.3 times more Omega 3 and 133.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, granola, homemade offer comparable quantities of Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6