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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	3.96% 115kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	8.07% 7.82g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	88% 114g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	4.1% 41mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	3% 111g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Vitamin K 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 3.5 times more Vitamin B1, 3 times more Vitamin B2, 4.8 times more Vitamin B3, 5.2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and 53.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 22.9 times more Water 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 2.2 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 3.3 times more Magnesium, 5.3 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 15.7 times more Selenium and 2.6 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 4.8 times more Energy, 15.3 times more Fat, 7.8 times more Saturated Fat, 2.7 times more Omega 3, 15.7 times more Omega 6, 5.4 times more Carbohydrate, 13.9 times more Sugars, 2.2 times more Fiber and 1.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6