Comparing Nutrients in 1 pound Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Canned Kidney Beans	Recommended Dietary Allowance
Energy	58% 1683kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	4% 2.9g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	19% 7.26g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	71.3% 40g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	26% 0.34mg	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	5.67% 22.7μg	41% 163μg	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	0% 0mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	68% 0.61mg	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	56.7% 4.54mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	33% 0.76mg	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	47.3% 331mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Canned Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, corn grits, yellow, regular and quick, unenriched, dry versus 1 lb of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Canned Kidney Beans:

• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry has 2.9 times more Vitamin B3, 3.5 times more Vitamin B5 and 2 times more Vitamin B6 than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 1.3 times more Vitamin B2, 7.2 times more Vitamin B9 and 13.7 times more Vitamin K than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Canned Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9 and Vitamin K
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Canned Kidney Beans:

• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry has 18.9 times more Selenium than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 17 times more Calcium, 1.8 times more Copper, 1.6 times more Manganese, 1.7 times more Potassium, 296 times more Sodium and 7.8 times more Water than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Canned Kidney Beans contain similar levels of Iron, Magnesium, Phosphorus and Zinc per one pound.
• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry has 4.4 times more Energy, 4.7 times more Omega 6, 5.5 times more Carbohydrate and 1.7 times more Protein than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 5.5 times more Omega 3, 2.9 times more Sugars and 2.7 times more Fiber than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6