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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	52.7% 1529kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	267% 347g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	132% 50.3g	38g per day for Men 19-50 years
Protein	182% 102g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	314% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	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	6.35% 0.95mg	170% 25.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	37.6% 376mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	151% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	165% 1157mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	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	3.63% 54.4mg	64.7% 971mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	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: 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 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 Red Kidney Beans vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 1 pound of Red Kidney Beans has 1.9 times more Vitamin B9 and 2.8 times more Vitamin K 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, 1.3 times more Vitamin B1, 4.2 times more Vitamin B2, 4.9 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin B12, 5.6 times more Vitamin C, more Vitamin D and 26.8 times more Vitamin E than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 1 pound of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K

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

• 1 pound of Red Kidney Beans has 2.1 times more Calcium, 2.3 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus and 4.4 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 17.8 times more Sodium than Raw Red Kidney Beans.
• Both 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 Red Kidney Beans has 5 times more Omega 3, 1.4 times more Fiber and 2.5 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 5.6 times more Fat, 5.2 times more Saturated Fat, 7.1 times more Omega 6 and 12.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6