Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Royal Red Kidney Beans	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	51.5% 1492kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	59.2% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	266% 346g	130g per day for Men 19-50 years
Sugars	NA	148% 107g	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	116% 44g	38g per day for Men 19-50 years
Protein	205% 115g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	207% 1860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	269% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	318% 4.13mg	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	446% 1783μg	206% 826μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	516% 12.4μg	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	55% 331IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	59.4% 594mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	238% 2.15mg	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	493% 39.5mg	557% 44.5mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	488% 11.2mg	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	191% 1334mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	51% 1733mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.04% 38.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 1 pound of Royal Red Kidney Beans has 2.2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains more Vitamin A, 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 1 pound of Royal Red Kidney Beans has 3 times more Calcium, 2.1 times more Copper, 1.4 times more Phosphorus and 3.5 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains 2.2 times more Manganese, 5.4 times more Selenium and 18.8 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain similar levels of Iron, Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 2.1 times more Omega 3, 2.6 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains 12.4 times more Fat, 12.3 times more Saturated Fat, 22.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits offer comparable quantities of Energy per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6