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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	California Red Kidney Beans	Recommended Dietary Allowance
Energy	50.7% 1470kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.33g	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	275% 358g	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	241% 38.6mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	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	384% 1538μg	447% 1787μg	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	22.7% 20.4mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	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	1038% 83mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	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	220% 1538mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	116% 1733mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.05% 39g	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 Raisin Bran Cereal vs California Red Kidney Beans:

• Cereals ready-to-eat, POST Raisin Bran Cereal have more Vitamin A, 3.2 times more Vitamin B2, 4.1 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Vitamin B5 and 5 times more Vitamin C than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.

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

• Cereals ready-to-eat, POST Raisin Bran Cereal have 2 times more Iron, 3.2 times more Manganese, 1.8 times more Selenium, 34.7 times more Sodium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Calcium, 2.8 times more Copper and 2.8 times more Potassium than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST Raisin Bran Cereal have 6.4 times more Fat, 13.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 1.8 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.