Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal	7%	16%	77%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal	Recommended Dietary Allowance
Energy	4.1% 119kcal	20% 577kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	6.42% 2.06g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	87% 113g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	57.3% 41.5g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal	Recommended Dietary Allowance
Vitamin A	NA	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	13% 0.17mg	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	12.8% 51μg	8.5% 34μg	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	1.9% 1.7mg	0% 0mg	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	0.19% 0.028mg	35% 5.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	NA	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	20.7% 1.66mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	NA	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	18.2% 128mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	73% 1097mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	3% 111g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal:

• 5 ounces of Canned Kidney Beans have 1.5 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 6.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 185.5 times more Vitamin E than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal:

• 5 ounces of Canned Kidney Beans have 1.5 times more Calcium and 31.2 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal contain 1.7 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus, 2.6 times more Sodium and 3.1 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.7 times more Fiber than Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal contain 4.8 times more Energy, 12.2 times more Fat, 10.3 times more Saturated Fat, 5.5 times more Carbohydrate, 15.8 times more Sugars and 1.5 times more Protein than Canned All Types Kidney Beans.