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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	51.6% 1497kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	306% 398g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	197% 111g	56.8% 31.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	100% 16mg	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	0% 0mg	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	175% 699μg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	88.5% 885mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	120% 1.1mg	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	162% 13mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	32.4% 136mg	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	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.48% 17.7g	3700g per day for Men 19-50 years

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

• 1 pound of California Red Kidney Beans has more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 1 lb of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contains 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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, QUAKER Puffed Rice:

• 1 pound of California Red Kidney Beans has 21.7 times more Calcium, 4.6 times more Copper, 3.3 times more Iron, 5.3 times more Magnesium, 3.4 times more Phosphorus, 12.8 times more Potassium and 2.3 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 1 lb of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contains 3.3 times more Selenium than Raw California Red Kidney Beans.
• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.4 times more Omega 3, 17.8 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 1 lb of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contains 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy per one pound.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6 in one pound.