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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	51.6% 1497kcal	65.2% 1891kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	43% 42g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	55.6% 17.8g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	56.7% 9.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	274% 357g	130g per day for Men 19-50 years
Sugars	NA	209% 151g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	197% 111g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	578% 6.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	604% 7.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	577% 92mg	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	711% 9.24mg	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	1762% 7049μg	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	0% 0mg	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	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	88.5% 885mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	56% 0.5mg	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	1041% 83.3mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	74.5% 313mg	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	126% 880mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	224% 3366mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	630% 69.4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP 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, QUAKER, CAP:

• 1 pound of California Red Kidney Beans has more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• While 1 lb of Cereals ready-to-eat, QUAKER, CAP contains 2.9 times more Vitamin B1, 7.9 times more Vitamin B2, 9.9 times more Vitamin B3, 5.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw California Red Kidney Beans.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP:

• 1 pound of California Red Kidney Beans has 21.7 times more Calcium, 9.9 times more Copper, 2.3 times more Magnesium, 2.1 times more Phosphorus and 6.3 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 1 lb of Cereals ready-to-eat, QUAKER, CAP contains 2 times more Iron, 2.3 times more Selenium, 67.5 times more Sodium and 6 times more Zinc than Raw California Red Kidney Beans.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 3.8 times more Omega 3, 9.2 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 1 lb of Cereals ready-to-eat, QUAKER, CAP contains 1.3 times more Energy, 36.9 times more Fat, 108.9 times more Saturated Fat, 39.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3