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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	California Red Kidney Beans	Recommended Dietary Allowance
Energy	63% 1823kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	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	313% 407g	209% 271g	130g per day for Men 19-50 years
Sugars	NA	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	20.3% 7.7g	297% 113g	38g per day for Men 19-50 years
Protein	51% 28.6g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	983% 11.8mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	628% 8.16mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1001% 160mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	21.5% 86μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	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	63.5% 445mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, rice, puffed, fortified VS California Red 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 California 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, rice, puffed, fortified vs California Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, rice, puffed, fortified has 4.9 times more Vitamin B1, 8.2 times more Vitamin B2 and 17.1 times more Vitamin B3 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 2.4 times more Vitamin B5, 5.3 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• 1 pound of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Cereals ready-to-eat, rice, puffed, fortified has 3.4 times more Iron, 1.5 times more Manganese and 3.3 times more Selenium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 32.5 times more Calcium, 6.5 times more Copper, 6.4 times more Magnesium, 4.1 times more Phosphorus, 13.2 times more Potassium and 2.5 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• 1 pound of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, rice, puffed, fortified has 1.2 times more Energy and 1.5 times more Carbohydrate than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 14.6 times more Fiber and 3.9 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.