Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	6.2% 180kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	7.17% 1.2g	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	91% 119g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	43.6% 31.6g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	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	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	85.2% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	105% 1.36mg	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	68% 272μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	170% 4.1μg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	27.2% 0.25mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	259% 5.95mg	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	56% 391mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kidney Beans versus 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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, POST, Shredded Wheat, lightly frosted, spoon-size:

• 5 ounces of Boiled Kidney Beans have 8.4 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 4.5 times more Vitamin B1, 14.1 times more Vitamin B2, 16.6 times more Vitamin B3, 4 times more Vitamin B5, 8 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12 and 10.7 times more Vitamin E than Boiled All Types Kidney Beans.
• 5 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 5 ounces of Boiled Kidney Beans have 2.7 times more Calcium, 1.2 times more Copper and 1.2 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 1.6 times more Iron, 2.2 times more Magnesium, 9.8 times more Manganese, 2 times more Phosphorus, 3.7 times more Selenium and 2.9 times more Zinc than Boiled All Types Kidney Beans.
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 2.7 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 2.8 times more Energy, 8 times more Omega 6, 3.7 times more Carbohydrate, 69.7 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6