Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Energy	6.06% 176kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.56% 0.27g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	0.16% 0.11g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	23% 13g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	7.9% 1.26mg	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	7.96% 0.1mg	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	4.96% 20μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Calcium	9.36% 94mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	13% 0.12mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	7.42% 31mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• Boiled California Red Kidney Beans have 1.8 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 1.6 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• Boiled California Red Kidney Beans have 9.4 times more Calcium, 3.5 times more Copper, 4.8 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 5.9 times more Potassium and 1.8 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 10.7 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, whole wheat hot natural cereal, cooked with water, without salt have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 2 times more Energy, 2.1 times more Omega 3, 1.6 times more Carbohydrate, 5.8 times more Fiber and 4.6 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 9.4 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.