Comparing Nutrients in 1 pound Cereals ready-to-eat, rice, puffed, fortified VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Canned Kidney Beans	Recommended Dietary Allowance
Energy	63% 1823kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	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	313% 407g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	51% 28.6g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	983% 11.8mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	628% 8.16mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1001% 160mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	21.5% 86μg	41% 163μg	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	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	2.15% 86μg	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	1797% 144mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	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	63.5% 445mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, rice, puffed, fortified VS Canned Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, rice, puffed, fortified versus 1 lb of Canned 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, rice, puffed, fortified vs Canned Kidney Beans:

• 1 pound of Cereals ready-to-eat, rice, puffed, fortified has 22.4 times more Vitamin B1, 35.3 times more Vitamin B2, 85.9 times more Vitamin B3 and 2.3 times more Vitamin B5 than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 1.9 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Canned Kidney Beans provide similar amounts of Vitamin B6 per one pound.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, rice, puffed, fortified vs Canned Kidney Beans:

• 1 pound of Cereals ready-to-eat, rice, puffed, fortified has 1.3 times more Copper, 27.1 times more Iron, 8.9 times more Manganese, 11.7 times more Selenium and 2.2 times more Zinc than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 5.7 times more Calcium, 2.1 times more Potassium, 98.7 times more Sodium and 26 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Canned Kidney Beans contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, rice, puffed, fortified has 4.8 times more Energy, 6.2 times more Carbohydrate and 1.2 times more Protein than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 2.5 times more Fiber than Cereals ready-to-eat, rice, puffed, fortified.