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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	73% 2118kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	85.7% 83g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	39.7% 12.7g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	457% 7.3g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	185% 31.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	91% 51g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	138% 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	17% 68μg	446% 1783μg	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	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 231mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	1.46% 54g	3700g per day for Men 19-50 years

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

• 1 lb of Raw Royal Red Kidney Beans contains 3.3 times more Vitamin B1, 24 times more Vitamin B2, 10.5 times more Vitamin B3, 7.8 times more Vitamin B5, 13.2 times more Vitamin B6, 26.2 times more Vitamin B9 and 15 times more Vitamin C 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, Vitamin B3 and Vitamin C
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 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 Royal Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola has 5.7 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.6 times more Calcium, 12.5 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 9.2 times more Manganese, 1.3 times more Phosphorus, 4.6 times more Potassium, 2.7 times more Selenium and 6.7 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola has 1.4 times more Energy, 40.7 times more Fat, 43.1 times more Saturated Fat, 10.6 times more Omega 3 and 71.4 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3 times more Fiber and 2.3 times more Protein 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 Royal Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6