Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	6.2% 180kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	9.96% 1.7g	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	40.4% 29.3g	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	57% 21.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	59.8% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	189% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	222% 2.9mg	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	551% 2203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	18.4% 0.17mg	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	549% 44mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	22% 0.51mg	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	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	71.7% 1076mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kidney Beans versus 5 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN:

• 5 ounces of Boiled Kidney Beans have 28 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 3.2 times more Vitamin B1, 29.8 times more Vitamin B2, 35.3 times more Vitamin B3, 17 times more Vitamin B6, 12 times more Vitamin B9 and 22.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 5 ounces of Boiled Kidney Beans have 1.8 times more Copper and 1.7 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 2 times more Calcium, 14 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 10.1 times more Selenium, 759 times more Sodium and 15.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 4.9 times more Omega 3 and 1.4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 2.6 times more Energy, 8.1 times more Fat, 27.8 times more Saturated Fat, 11.1 times more Omega 6, 3.7 times more Carbohydrate, 64.6 times more Sugars and 2.4 times more Fiber than Boiled All Types Kidney Beans.
• 5 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6