Comparing Nutrients in 1 pound California Red Kidney Beans VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	51.6% 1497kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	43.4% 7.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	267% 347g	130g per day for Men 19-50 years
Sugars	NA	160% 116g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	197% 111g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	235% 2118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	314% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	295% 47mg	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	349% 4.54mg	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	236% 943μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	586% 14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	126% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	62.7% 376IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	170% 25.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	88.5% 885mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	96% 404mg	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	165% 1157mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	64.7% 971mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	128% 14mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 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, POST GREAT GRAINS Cranberry Almond Crunch 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, POST GREAT GRAINS Cranberry Almond Crunch:

• 1 pound of California Red Kidney Beans has 1.9 times more Vitamin B9 than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contains more Vitamin A, 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 5 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin B12, 5.6 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for California Red Kidney Beans vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 1 pound of California Red Kidney Beans has 4.9 times more Calcium, 3.7 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus and 4.8 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contains 11.6 times more Selenium and 19.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.2 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contains 23.6 times more Fat, 22.2 times more Saturated Fat, 30.1 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Energy and Omega 3 per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6