Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	16% 468kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	93% 35.3g	3% 1.13g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	131% 1181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	171% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	164% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	202% 2.62mg	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	140% 558μg	131% 524μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	328% 7.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	35% 31.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	22% 0.2mg	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	166% 13.3mg	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	50% 753mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	71.6% 7.9mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 2.6 times more Vitamin B1, 7.2 times more Vitamin B2, 9 times more Vitamin B3, 4.7 times more Vitamin B6, more Vitamin B12, 4.9 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Vitamin B9 per 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Raw California Red Kidney Beans have 10.3 times more Calcium, 7.9 times more Copper, 1.4 times more Iron, 10 times more Magnesium, 5.7 times more Phosphorus and 20.7 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 3.2 times more Selenium, 48.3 times more Sodium and 2.2 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 5.3 times more Omega 3, 31.1 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 16.1 times more Fat, 100 times more Saturated Fat and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy per 5 oz.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.