Comparing Nutrients in 1 pound Cereals ready-to-eat, UNCLE SAM CEREAL VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	California Red Kidney Beans	Recommended Dietary Allowance
Energy	54% 1569kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1220% 19.5g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	45% 7.64g	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	230% 298g	209% 271g	130g per day for Men 19-50 years
Sugars	9.76% 7.08g	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	1.3% 0.95g	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	% 1.86g	NA	g per day for Men 19-50 years
Sucrose	% 4.26g	NA	g per day for Men 19-50 years
Fiber	242% 92g	297% 113g	38g per day for Men 19-50 years
Protein	129% 72.5g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	257% 3.08mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.3% 2.8mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	334% 4.34mg	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	60% 240μg	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	12% 11mg	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	27.2% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 431mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	379% 3.4mg	554% 5mg	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	228% 18.3mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	222% 934mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	712% 16.4mg	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	242% 1696mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	59.5% 2023mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	728% 401μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	62.3% 934mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, UNCLE SAM CEREAL vs California Red Kidney Beans:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.3 times more Vitamin B1, 2.3 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 7.4 times more Vitamin B9 and 1.9 times more Vitamin C than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, UNCLE SAM CEREAL vs California Red Kidney Beans:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.3 times more Magnesium, 3.6 times more Manganese, 27.6 times more Selenium, 18.7 times more Sodium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Calcium, 1.5 times more Copper, 2.3 times more Iron and 3.3 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw California Red Kidney Beans have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 46.4 times more Fat, 26.3 times more Saturated Fat, 51.2 times more Omega 3 and 31.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.