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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	6.2% 180kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	17.4% 5.56g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	25% 32.3g	85.8% 111g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	10% 3.83g	38g per day for Men 19-50 years
Protein	22% 12.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	19% 0.23mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	9.84% 335mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals ready-to-eat, QUAKER, CAP per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled 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 Boiled Red Kidney Beans vs Cereals ready-to-eat, QUAKER, CAP:

• 5 ounces of Boiled Red Kidney Beans have 42 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 5 oz of Cereals ready-to-eat, QUAKER, CAP contain 9.6 times more Vitamin B1, 29.9 times more Vitamin B2, 35.2 times more Vitamin B3, 17 times more Vitamin B6, 12 times more Vitamin B9 and 20.3 times more Vitamin E than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Cereals ready-to-eat, QUAKER, CAP:

• 5 ounces of Boiled Red Kidney Beans have 3.1 times more Calcium, 2.2 times more Copper and 1.7 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 5 oz of Cereals ready-to-eat, QUAKER, CAP contain 6.2 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 6.3 times more Selenium, 371 times more Sodium and 14.3 times more Zinc than Boiled 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 Boiled Red Kidney Beans have 7.6 times more Omega 3, 2.7 times more Fiber and 1.2 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 5 oz of Cereals ready-to-eat, QUAKER, CAP contain 3.3 times more Energy, 18.5 times more Fat, 54.4 times more Saturated Fat, 19.9 times more Omega 6, 3.4 times more Carbohydrate and 104.3 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3