Comparing Nutrients in 1 pound POST, GRAPE-NUTS Flakes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	59% 1706kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.22g	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	286% 372g	79.6% 103g	130g per day for Men 19-50 years
Sugars	95% 69g	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	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	122% 46.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	76% 42.6g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	391% 3515μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	782% 3130μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	983% 23.6μg	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	104% 626IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	1582% 127mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	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	181% 1270mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	394% 217μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	142% 2132mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.4% 15g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of POST, GRAPE-NUTS Flakes vs Boiled Kidney Beans:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have more Vitamin A, 8.1 times more Vitamin B1, 25.9 times more Vitamin B2, 29.8 times more Vitamin B3, 14.2 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 27 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 3.2 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparing minerals per 1 pound for POST, GRAPE-NUTS Flakes vs Boiled Kidney Beans:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 1.4 times more Copper, 12.6 times more Iron, 2.4 times more Magnesium, 2 times more Phosphorus, 43.5 times more Selenium, 470 times more Sodium and 7.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 20.3 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 3 times more Energy, 7.4 times more Fat, 6.8 times more Saturated Fat, 12.7 times more Omega 6, 3.6 times more Carbohydrate, 47.5 times more Sugars and 1.6 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Omega 3 than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Boiled All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.