Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	6.06% 176kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	25% 4.3g	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	77.3% 100g	130g per day for Men 19-50 years
Sugars	NA	34.2% 25g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	23% 13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.5% 536μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	87.2% 1.13mg	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	120% 481μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	148% 3.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	9.36% 94mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	56.7% 0.51mg	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	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	56.5% 395mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	14.5% 495mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 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, POST GREAT GRAINS Banana Nut Crunch 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, POST GREAT GRAINS Banana Nut Crunch:

• 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain more Vitamin A, 4.7 times more Vitamin B1, 11.3 times more Vitamin B2, 15.7 times more Vitamin B3, 7.7 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Calcium and 1.2 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 9.4 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 26.7 times more Selenium, 59.5 times more Sodium and 2.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 3.1 times more Energy, 97.8 times more Fat, 78.6 times more Saturated Fat, 13.1 times more Omega 3, 151 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6