Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Energy	16% 468kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	9.53% 1.62g	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	86% 112g	130g per day for Men 19-50 years
Sugars	NA	1.84% 1.33g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.78g	g per day for Men 19-50 years
Fiber	93% 35.3g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	55.5% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	18.5% 0.24mg	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	15.2% 61μg	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	7.1% 6.38mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Calcium	27.6% 276mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	60% 0.54mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	155% 3.57mg	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	76% 532mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 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, Shredded Wheat, original big biscuit 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, Shredded Wheat, original big biscuit:

• 5 ounces of California Red Kidney Beans have 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B5, 2.3 times more Vitamin B6, 9.2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 3 times more Vitamin B3 than Raw California Red Kidney Beans.
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• 5 ounces of California Red Kidney Beans have 3.5 times more Calcium, 2.9 times more Copper, 3.6 times more Iron, 1.2 times more Magnesium and 3.9 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 2.5 times more Manganese than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain similar levels of Phosphorus, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 8 times more Fat, 21.2 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit offer comparable quantities of Energy and Omega 3 per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6