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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	16% 468kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	6% 1.02g	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	86.6% 63g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	238% 3.1mg	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	140% 558μg	545% 2179μg	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	0.16% 0.14mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	27.6% 276mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	23.8% 0.21mg	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	18.6% 78mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	68.4% 1026mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	211% 23mg	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, Christmas Crunch 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, Christmas Crunch 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, Christmas Crunch:

• 5 ounces of California Red Kidney Beans have 2.1 times more Vitamin B5 and 45 times more Vitamin C than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain more Vitamin A, 3.1 times more Vitamin B1, 8.4 times more Vitamin B2, 10.6 times more Vitamin B3, 5.5 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 5 ounces of California Red Kidney Beans have 17.7 times more Calcium, 7.3 times more Copper, 2.9 times more Magnesium, 2.4 times more Phosphorus and 8 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 2.1 times more Iron, 2 times more Selenium, 65.8 times more Sodium and 6.4 times more Zinc than Raw California Red Kidney Beans.
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.7 times more Omega 3, 9.6 times more Fiber and 5.5 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 19.3 times more Fat, 85.6 times more Saturated Fat, 13.3 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, Christmas Crunch offer comparable quantities of Energy per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3