Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	6.2% 180kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	9.64% 9.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	18.3% 3.1g	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	80% 104g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	8.8% 6.38g	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	37.7% 14.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	156% 1403μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	195% 2.54mg	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	46% 184μg	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	400% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	33.7% 30.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	33.8% 203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	512% 41mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	220% 5.05mg	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	64% 35.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	173% 19mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.14% 5.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• Boiled All Types Kidney Beans have 4.2 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain more Vitamin A, 8.1 times more Vitamin B1, 1.7 times more Vitamin B2, 31 times more Vitamin B3, 14.9 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin B12, 17.8 times more Vitamin C, more Vitamin D and 13.7 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• Boiled All Types Kidney Beans have 17.8 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 10.2 times more Calcium, 1.8 times more Copper, 13 times more Iron, 2.7 times more Magnesium, 8.3 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, 22.6 times more Selenium, 497 times more Sodium and 13.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.5 times more Omega 3 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 2.9 times more Energy, 13.2 times more Fat, 21.9 times more Saturated Fat, 20.3 times more Omega 6, 3.2 times more Carbohydrate, 14.1 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.