Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%

Macro Nutrients

	Boiled Kidney Beans	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	16% 21g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.23% 0.17g	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	24% 9.07g	3% 1.13g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	7.08% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5% 0.065mg	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	46% 184μg	9.92% 39.7μg	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	0.28% 0.043mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2% 79.4μg	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	39.3% 3.15mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	2.3% 0.052mg	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	28% 196mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	21% 316mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kidney Beans versus 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 5 ounces of Boiled Kidney Beans have 1.9 times more Vitamin B1, 4.8 times more Vitamin B5, 2.6 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain 1.4 times more Vitamin B3 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B5 and Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 5 ounces of Boiled Kidney Beans have 35 times more Calcium, more Copper, 3.9 times more Iron, 6 times more Magnesium, 11.6 times more Manganese, 6.9 times more Phosphorus, 15 times more Potassium and 5.6 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain 2.8 times more Selenium and 223 times more Sodium than Boiled All Types Kidney Beans.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 1.8 times more Energy, more Omega 3, 1.5 times more Carbohydrate, 8 times more Fiber and 5.1 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3
• Both Boiled All Types Kidney Beans as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 6 in five ounces.