Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	16% 468kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	16.6% 2.8g	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	81% 105g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	0% 0μg	64% 577μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	80.6% 13mg	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	98% 1.28mg	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	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	159% 3.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0.79% 0.71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17.2% 103IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	27.6% 276mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	63% 0.57mg	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	291% 23.2mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	29.4% 123mg	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	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 5 ounces of California Red Kidney Beans have 2.2 times more Vitamin B9 and 9 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 5 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 5 ounces of California Red Kidney Beans have 5 times more Calcium, 2.8 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 5 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.8 times more Iron, 9.5 times more Selenium and 22.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.7 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 5 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 28.4 times more Fat, 22.2 times more Saturated Fat, 1.4 times more Omega 3 and 36.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6