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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	4.7% 0.8g	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	98% 128g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	105% 76g	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	22% 12.3g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	131% 1179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	164% 26.2mg	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	207% 2.7mg	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	331% 7.94μg	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	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	31.5% 0.28mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	20% 83.6mg	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	46% 322mg	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	125% 69μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	8.98% 135mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.054% 2g	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, GOLDEN CRISP:

• Boiled All Types Kidney Beans have more Vitamin C and 9.3 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While Cereals ready-to-eat, POST, GOLDEN CRISP contain more Vitamin A, 8.8 times more Vitamin B1, 27.6 times more Vitamin B2, 32 times more Vitamin B3, 15.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 11 times more Vitamin E than Boiled All Types Kidney Beans.

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

• Boiled All Types Kidney Beans have 2.3 times more Calcium, 2.3 times more Potassium and 47.8 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While Cereals ready-to-eat, POST, GOLDEN CRISP contain 3 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 44.2 times more Selenium, 95 times more Sodium and 5.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, GOLDEN CRISP have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 4.5 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While Cereals ready-to-eat, POST, GOLDEN CRISP contain 3 times more Energy, 3.4 times more Fat, 5.2 times more Omega 6, 4 times more Carbohydrate and 167.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.