Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	6.06% 176kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	35.5% 34.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	60% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	58.7% 76.4g	130g per day for Men 19-50 years
Sugars	NA	38.7% 28g	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	34.7% 13g	33% 12.6g	38g per day for Men 19-50 years
Protein	23% 13g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	64.7% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	40.3% 0.52mg	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	26.2% 105μg	29.8% 119μg	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	1.9% 1.7mg	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	NA	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	9.36% 94mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	102% 0.92mg	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	53% 4.22mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	246% 5.66mg	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	27.7% 194mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	53.7% 5.9mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.22% 8.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals ready-to-eat, granola, homemade per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cereals ready-to-eat, granola, homemade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Cereals ready-to-eat, granola, homemade:

• 5 oz of Cereals ready-to-eat, granola, homemade contain 4.2 times more Vitamin B1, 5.7 times more Vitamin B2, 5.1 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, granola, homemade provide similar amounts of Vitamin B9 per five ounces.
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cereals ready-to-eat, granola, homemade:

• 5 oz of Cereals ready-to-eat, granola, homemade contain 2.2 times more Copper, 1.3 times more Iron, 3.5 times more Magnesium, 12.6 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 21.2 times more Selenium and 4.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, granola, homemade contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, granola, homemade contain 3.9 times more Energy, 270.1 times more Fat, 282.6 times more Saturated Fat, 19.1 times more Omega 3, 359.7 times more Omega 6, 2.4 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, granola, homemade offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6