Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	16% 468kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	8.07% 7.82g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	88% 114g	130g per day for Men 19-50 years
Sugars	NA	50% 36.4g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	27% 0.35mg	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	10.3% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0.63% 0.57mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	27.6% 276mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	41.7% 0.38mg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	96% 2.2mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, Low Fat 100% Natural Granola with Raisins 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, Low Fat 100% Natural Granola with Raisins:

• 5 ounces of California Red Kidney Beans have 1.4 times more Vitamin B1, 1.6 times more Vitamin B6, 13.6 times more Vitamin B9 and 11.3 times more Vitamin C than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 5 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 5 ounces of California Red Kidney Beans have 3 times more Calcium, 4.2 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 3.5 times more Potassium and 1.6 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 5 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.6 times more Manganese, 5.4 times more Selenium and 21.3 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.6 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 5 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 22.1 times more Fat, 26.9 times more Saturated Fat, 1.6 times more Omega 3, 24.1 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, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Energy per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6