Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	16% 468kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	17.4% 5.56g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	17.7% 3g	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	85.8% 111g	130g per day for Men 19-50 years
Sugars	NA	65.2% 47.3g	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	10% 3.83g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	180% 29mg	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	222% 2.9mg	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	551% 2203μg	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	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	27.6% 276mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	17.5% 0.16mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	23.3% 98mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	9.84% 335mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP 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, QUAKER, CAP:

• 5 ounces of California Red Kidney Beans have more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• While 5 oz of Cereals ready-to-eat, QUAKER, CAP contain 2.9 times more Vitamin B1, 7.9 times more Vitamin B2, 9.9 times more Vitamin B3, 5.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw California Red Kidney Beans.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP:

• 5 ounces of California Red Kidney Beans have 21.7 times more Calcium, 9.9 times more Copper, 2.3 times more Magnesium, 2.1 times more Phosphorus and 6.3 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 5 oz of Cereals ready-to-eat, QUAKER, CAP contain 2 times more Iron, 2.3 times more Selenium, 67.5 times more Sodium and 6 times more Zinc than Raw California Red Kidney Beans.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3.8 times more Omega 3, 9.2 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 5 oz of Cereals ready-to-eat, QUAKER, CAP contain 1.3 times more Energy, 36.9 times more Fat, 108.9 times more Saturated Fat, 39.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3