Comparing Nutrients in 1 pound Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	11.6% 336kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.3g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 8.4g	g per day for Men 19-50 years
Fiber	13% 5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.6mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	30.6% 122μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	0.3% 0.045mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	380% 30.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	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	9.07% 63.5mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	68.6% 1030mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.96% 368g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Canned Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Canned Kidney Beans:

• 1 pound of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt has 1.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 4.1 times more Vitamin B3 than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 2.7 times more Vitamin B5, 2.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 1 pound of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5 and Vitamin K
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin C and Vitamin E in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Canned Kidney Beans:

• 1 pound of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt has 1.9 times more Calcium and 5.7 times more Iron than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains more Copper, 4.5 times more Magnesium, 3.4 times more Manganese, 6.4 times more Phosphorus, 8.8 times more Potassium, 1.3 times more Sodium and 5.1 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Canned Kidney Beans contain similar levels of Water per one pound.
• 1 pound of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned All Types Kidney Beans contains more Omega 3, 18.5 times more Sugars, 3.9 times more Fiber and 3.3 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Canned Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 3
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one pound.