Comparing Nutrients in 1 pound California Red Kidney Beans VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	51.6% 1497kcal	63% 1823kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	18.8% 18.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	51% 16.3g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	300% 391g	130g per day for Men 19-50 years
Sugars	NA	214% 155g	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	9.55% 3.63g	38g per day for Men 19-50 years
Protein	197% 111g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	420% 3778μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	525% 6.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	548% 7.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	525% 84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	645% 8.4mg	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	420% 1678μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1051% 25.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	112% 101mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	88.5% 885mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	70.6% 0.64mg	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	378% 30.3mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	84% 46.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	229% 25.2mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.37% 13.6g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 2.6 times more Vitamin B1, 7.2 times more Vitamin B2, 9 times more Vitamin B3, 4.7 times more Vitamin B6, more Vitamin B12, 4.9 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Raw California Red Kidney Beans have 10.3 times more Calcium, 7.9 times more Copper, 1.4 times more Iron, 10 times more Magnesium, 5.7 times more Phosphorus and 20.7 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 3.2 times more Selenium, 48.3 times more Sodium and 2.2 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 5.3 times more Omega 3, 31.1 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 16.1 times more Fat, 100 times more Saturated Fat and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy per 1 lb.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.