Comparing Nutrients in 1 pound Cereals ready-to-eat, BARBARA'S PUFFINS, original VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	California Red Kidney Beans	Recommended Dietary Allowance
Energy	52% 1510kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.65g	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	293% 381g	209% 271g	130g per day for Men 19-50 years
Sugars	116% 84g	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	221% 84g	297% 113g	38g per day for Men 19-50 years
Protein	60% 33.6g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.8% 1.1mg	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	21.5% 86μg	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	280% 252mg	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	75.4% 6.03mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	NA	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	81.6% 572mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	138% 75.7μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	213% 3193mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	52.8% 5.8mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, BARBARA'S PUFFINS, original vs California Red Kidney Beans:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 12.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.8 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B6 and 20.7 times more Vitamin B9 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 1 lb.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, BARBARA'S PUFFINS, original vs California Red Kidney Beans:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 5.2 times more Selenium and 64 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Calcium, 3.7 times more Copper, 7 times more Iron, 1.5 times more Magnesium, 3.2 times more Phosphorus, 4.7 times more Potassium and 2 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 14.8 times more Fat, 19 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Omega 3, 1.3 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.