Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Red Kidney Beans	Recommended Dietary Allowance
Energy	51.8% 1501kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	32% 5.42g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	214% 278g	130g per day for Men 19-50 years
Sugars	129% 94g	13% 9.53g	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	183% 69.4g	181% 69g	38g per day for Men 19-50 years
Protein	51.6% 29g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	604% 7.85mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	578% 92mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	711% 9.24mg	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	1762% 7049μg	447% 1787μg	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	0% 0mg	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	20.3% 3.04mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.2% 322mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	1757% 141mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	219% 5.04mg	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	121% 844mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	92% 50.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	230% 3443mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	631% 69.4mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN versus 1 lb of 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, QUAKER, QUAKER CRUNCHY BRAN vs Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN has 8 times more Vitamin B2, 9.7 times more Vitamin B3, 5.1 times more Vitamin B6, 3.9 times more Vitamin B9 and 3.2 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.9 times more Vitamin B5, more Vitamin C and 18.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Raw 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, QUAKER, QUAKER CRUNCHY BRAN vs Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN has 4.6 times more Iron, 3.5 times more Selenium, 63.3 times more Sodium and 5.5 times more Zinc than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 6 times more Copper, 2.3 times more Magnesium, 3.1 times more Manganese, 2.2 times more Phosphorus and 5.7 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN has 3.8 times more Fat, 13.2 times more Saturated Fat, 5.2 times more Omega 6, 1.4 times more Carbohydrate and 9.8 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 10.2 times more Omega 3 and 3.5 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Red Kidney Beans offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6