Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	6.2% 180kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	4.26% 1.36g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	1.88% 0.32g	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	95% 124g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	85.4% 62g	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	14% 5.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	209% 1877μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	192% 2.5mg	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	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	312% 7.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	83.3% 75mg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	37.8% 0.34mg	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	39.3% 3.15mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	15% 0.35mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	50.5% 757mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kidney Beans versus 5 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 5 ounces of Boiled Kidney Beans have 2.2 times more Vitamin B5 and 14 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 5 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain more Vitamin A, 8.3 times more Vitamin B1, 25.8 times more Vitamin B2, 30.5 times more Vitamin B3, 14.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and 44.1 times more Vitamin C than Boiled All Types Kidney Beans.
• 5 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• 5 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 5 ounces of Boiled Kidney Beans have 1.7 times more Manganese, 2.3 times more Potassium and 1.8 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 5 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 2 times more Calcium, 7.1 times more Iron, 5.9 times more Selenium and 534 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain similar levels of Copper, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 21.3 times more Omega 3, 1.7 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 5 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 3.2 times more Energy, 7 times more Fat, 13.2 times more Saturated Fat, 3.8 times more Carbohydrate and 136.6 times more Sugars than Boiled All Types Kidney Beans.
• 5 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 6 in five ounces.