Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	California Red Kidney Beans	Recommended Dietary Allowance
Energy	59% 1715kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	33.2% 32.2g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	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	259% 337g	209% 271g	130g per day for Men 19-50 years
Sugars	151% 109g	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	111% 42g	297% 113g	38g per day for Men 19-50 years
Protein	64% 36g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	205% 1846μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.18mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	279% 3.63mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	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	314% 4.1mg	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	206% 826μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	510% 12.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55% 331IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.2% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.7% 177mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	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	930% 74.4mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	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	164% 1148mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	251% 138μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs California Red Kidney Beans:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Vitamin B9 and 9 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.

Comparing minerals per 1 pound for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs California Red Kidney Beans:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 1.8 times more Iron, 9.5 times more Selenium and 22.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5 times more Calcium, 2.8 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Raw California Red Kidney Beans have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 28.4 times more Fat, 22.2 times more Saturated Fat, 1.4 times more Omega 3, 36.8 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.