Comparing Nutrients in 1 pound Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	73% 2118kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	85.7% 83g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	39.7% 12.7g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	457% 7.3g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	185% 31.4g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	76.2% 99g	130g per day for Men 19-50 years
Sugars	114% 82.4g	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	100% 38g	111% 42g	38g per day for Men 19-50 years
Protein	91% 51g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Boiled Royal 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	45.4% 0.54mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	36.3% 0.47mg	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	17% 68μg	84% 336μg	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	1.5% 1.36mg	6.05% 5.44mg	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	99% 119μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 231mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	229% 18.3mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	50.3% 1.16mg	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	209% 1465mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Boiled Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola versus 1 lb of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Boiled Royal Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola has 1.3 times more Vitamin B1 than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 6.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.2 times more Vitamin B5, 3.5 times more Vitamin B6 and 4.9 times more Vitamin B9 than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• 1 pound of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Boiled Royal Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola has 1.5 times more Iron, 2.3 times more Phosphorus and 14.8 times more Sodium than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 3.3 times more Copper, 2.1 times more Manganese, 1.3 times more Potassium and 2.3 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Boiled Royal Red Kidney Beans contain similar levels of Calcium, Magnesium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola has 3.8 times more Energy, 107.8 times more Fat, 116.7 times more Saturated Fat, 28.3 times more Omega 3, 192.5 times more Omega 6 and 3 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Boiled Royal Red Kidney Beans offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6