Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	6.2% 180kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.7% 0.12g	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	94% 122g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	67% 48.6g	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	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	131% 1181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	171% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	164% 26.3mg	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	202% 2.62mg	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	131% 524μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	328% 7.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	35% 31.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	22% 0.2mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	50% 753mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	71.6% 7.9mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Boiled All Types Kidney Beans have 6.5 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 8.7 times more Vitamin B1, 27.1 times more Vitamin B2, 32 times more Vitamin B3, 15.4 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 18.5 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 1.5 times more Copper, 2.6 times more Magnesium, 1.9 times more Phosphorus, 5.6 times more Potassium and 22.3 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 3 times more Iron, 9.3 times more Selenium, 531 times more Sodium and 5.6 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 10.6 times more Omega 3, 8 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 3.2 times more Energy, 8 times more Fat, 49.3 times more Saturated Fat, 3.8 times more Carbohydrate and 107.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.