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

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	58% 1683kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	209% 271g	130g per day for Men 19-50 years
Sugars	4% 2.9g	NA	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	19% 7.26g	297% 113g	38g per day for Men 19-50 years
Protein	71.3% 40g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	554% 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	56.7% 4.54mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular and quick, unenriched, dry VS California Red 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 California Red 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 California Red Kidney Beans:

• 1 lb of Raw California Red Kidney Beans contains 4.1 times more Vitamin B1, 5.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 78.8 times more Vitamin B9 and more Vitamin C than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9 and Vitamin C
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry has 5.3 times more Selenium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 97.5 times more Calcium, 14.7 times more Copper, 9.4 times more Iron, 5.9 times more Magnesium, 9.4 times more Manganese, 5.5 times more Phosphorus, 10.9 times more Potassium and 6.2 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry has 9.3 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 5.6 times more Omega 3, 15.6 times more Fiber and 2.8 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and California Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6