Comparing Nutrients in 1 pound Cereals ready-to-eat, RALSTON CRISP RICE VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	60% 1737kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	301% 391g	79.6% 103g	130g per day for Men 19-50 years
Sugars	76% 55g	2% 1.45g	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	3.8% 2.77g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 46.7g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	76.4% 29g	38g per day for Men 19-50 years
Protein	54% 30.3g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	573% 5153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	775% 9.3mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	449% 5.84mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	821% 131mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	676% 8.8mg	42% 0.54mg	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	687% 2749μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1030% 24.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	325% 293mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	229% 1374IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	109% 0.98mg	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	1856% 148mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	85% 1.95mg	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	63.5% 445mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	148% 81.6μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	165% 2472mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE vs Boiled Kidney Beans:

• Cereals ready-to-eat, RALSTON CRISP RICE have more Vitamin A, 12.8 times more Vitamin B1, 22.2 times more Vitamin B2, 50.1 times more Vitamin B3, 1.4 times more Vitamin B5, 16.1 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 53.8 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, RALSTON CRISP RICE vs Boiled Kidney Beans:

• Cereals ready-to-eat, RALSTON CRISP RICE have 14.7 times more Iron, 2.6 times more Manganese, 16.4 times more Selenium, 545 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Potassium and 18.5 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON CRISP RICE have 3 times more Energy, 2.5 times more Fat, 4.9 times more Saturated Fat, 2.7 times more Omega 6, 3.8 times more Carbohydrate and 37.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 9.1 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.