Comparing Nutrients in 1 pound Cereals ready-to-eat, POST Raisin Bran Cereal VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	50.7% 1470kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.33g	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	275% 358g	78% 102g	130g per day for Men 19-50 years
Sugars	206% 149g	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	164% 62g	111% 42g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	192% 1724μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	227% 2.72mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	241% 38.6mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	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	384% 1538μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	472% 11.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.54% 4.1mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	51.4% 308IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	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	1038% 83mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	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	220% 1538mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	116% 1733mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	1.05% 39g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, POST Raisin Bran Cereal 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 Raisin Bran Cereal vs Boiled California Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, POST Raisin Bran Cereal has more Vitamin A, 4.7 times more Vitamin B1, 11.3 times more Vitamin B2, 15.7 times more Vitamin B3, 7.7 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, POST Raisin Bran Cereal vs Boiled California Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, POST Raisin Bran Cereal has 1.4 times more Copper, 6.1 times more Iron, 3.5 times more Magnesium, 10.1 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 4.9 times more Selenium, 95.5 times more Sodium and 4.4 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.5 times more Calcium than Cereals ready-to-eat, POST Raisin Bran Cereal.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, POST Raisin Bran Cereal has 2.6 times more Energy, 1.9 times more Omega 3, 36.8 times more Omega 6, 3.5 times more Carbohydrate and 1.5 times more Fiber than Boiled California Red Kidney Beans.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Boiled California Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6