Comparing Nutrients in 1 pound Cereals ready-to-eat, RALSTON Crispy Hexagons VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Canned Kidney Beans	Recommended Dietary Allowance
Energy	59.3% 1719kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	303% 394g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	11.6% 8.4g	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	0.31% 0.23g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 62g	% 8.4g	g per day for Men 19-50 years
Fiber	18% 6.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	48% 27g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	633% 5697μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	684% 8.2mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	716% 9.3mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	684% 109mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	842% 11mg	26% 0.34mg	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	1095% 4382μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1368% 33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 94mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	261% 1565IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	68% 0.61mg	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	1584% 127mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	33% 0.76mg	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	41% 286mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	156% 2345mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Canned Kidney Beans:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 15.6 times more Vitamin B1, 40.2 times more Vitamin B2, 58.7 times more Vitamin B3, 1.7 times more Vitamin B5, 32.6 times more Vitamin B6, 26.8 times more Vitamin B9, more Vitamin B12, 17.3 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Canned Kidney Beans:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 23.9 times more Iron, 3.9 times more Manganese, 2.4 times more Selenium, 1.7 times more Sodium and 16.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.3 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus and 19.2 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Canned All Types Kidney Beans have similar amounts of Copper and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 4.5 times more Energy, 3.2 times more Omega 6, 6 times more Carbohydrate and 7.5 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.3 times more Omega 3 and 2.9 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Canned All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.