Comparing Nutrients in 1 pound Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	60% 1742kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 26.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	43.4% 7.38g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	78% 102g	130g per day for Men 19-50 years
Sugars	160% 116g	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	132% 50.3g	111% 42g	38g per day for Men 19-50 years
Protein	72% 40.4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	235% 2118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.1mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	349% 4.54mg	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	236% 943μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	586% 14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	62.7% 376IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	170% 25.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 181mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	146% 1.3mg	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	215% 17.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	62.7% 1.44mg	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	165% 1157mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	64.7% 971mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch versus 1 lb of Boiled California 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, POST GREAT GRAINS Cranberry Almond Crunch vs Boiled California Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch has more Vitamin A, 6.2 times more Vitamin B1, 14.5 times more Vitamin B2, 19.3 times more Vitamin B3, 9.6 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 20.8 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 1 pound for Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Boiled California Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch has 1.3 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 30.8 times more Selenium, 53.5 times more Sodium and 3.6 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.7 times more Calcium and 1.4 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Boiled California Red Kidney Beans contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch has 3.1 times more Energy, 65.6 times more Fat, 57.1 times more Saturated Fat, 2.3 times more Omega 3, 81.4 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Boiled California Red Kidney Beans offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6