Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	4.1% 119kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	381% 6.1g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	14% 2.4g	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	71.7% 93g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	3.05% 2.2g	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	0.41% 0.3g	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	% 0.58g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 1.33g	g per day for Men 19-50 years
Fiber	16% 6.1g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	40.4% 22.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	80.2% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	104% 1.36mg	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	18.8% 75μg	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	3.78% 3.4mg	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	0.19% 0.028mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	4.8% 48mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	118% 1.07mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	222% 5.1mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	228% 125μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	19.5% 292mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	3% 111g	0.17% 6.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, UNCLE SAM 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, UNCLE SAM 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, UNCLE SAM CEREAL:

• 5 ounces of Canned Kidney Beans have 2.3 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 5 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 5.9 times more Vitamin B1, 2.5 times more Vitamin B2, 11.7 times more Vitamin B3, 4.5 times more Vitamin B5, 12.9 times more Vitamin B6, 1.5 times more Vitamin B9, 2 times more Vitamin C and 45 times more Vitamin E than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 5 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 5 ounces of Canned Kidney Beans have 1.4 times more Sodium and 17.6 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 5 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.8 times more Calcium, 5.6 times more Copper, 3.4 times more Iron, 7.6 times more Magnesium, 21.5 times more Manganese, 4.2 times more Phosphorus, 1.9 times more Potassium, 98.1 times more Selenium and 8.4 times more Zinc than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 4.1 times more Energy, 19.3 times more Fat, 6.7 times more Saturated Fat, 52.5 times more Omega 3, 15.9 times more Omega 6, 4.5 times more Carbohydrate, 4.7 times more Fiber and 3.1 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, UNCLE SAM CEREAL offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6